Marc D
Warm Up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Open
EMOM 6
Minute 1
1 x Strict Muscle Up + 2 x Kipping Muscle Ups + 3 x Ring Dips + 4 x Toes though rings
Minute 2
30 seconds of double unders
Or
Strength
Back Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
“No Place like Home”
For Time
100m Run
10 x Back Rack Lunges 95/65
10 x SDHP
200m Run
12 x Back Rack Lunges
12 x SDHP
300m Run
14 x Back Rack Lunges
14 x SDHP
400m Run
16 x Back Rack Lunges
16 x SDHP
Team Paw Patrol – 4+28
Can tell spring is near as running is back!! Great job 6 AM and thanks for the coaching Chris!!!
It was nice to have a run that wasn’t in sub-freezing 5am temperatures. I backed off the WOD weight this morning to make sure it was a good burner for me. Everyone was moving with purpose today.
10:30, 75#
Nice work Demo Squad, thanks PJ.
STR: Back Squat, climbed to 315 and ran out of time.
WOD: 9:26 (95#)
Nice work 6am, Gaff come to 6 am more!
GYM – Butterfly practice
WOD – 9:46
Nice work 6am, thanks PJ!
Str
11:12 (75)
The 3/400 runs – quicksand
Thx PJ, way to work 6am, work hard play hard
Enjoy the day
STR
Back Squat %
WOD: 10:28
55#
18:30
>WOD – 10:21
Thank you MAC!
7:15
Modified to 100-200-300 m row
10 Reps per round of
55 lb back squats
26lb KB SDLHP
Great class Lauren! Fantastic work 430pmers !
GYM: RMU and Dub work.
WOD: 10:11 (85#)
Great to workout with the evening peeps that I don’t see as often. Way to push 6:30!
Thanks MAC!