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John A and Coach Peej
Warm Up and Mobility
Strength
Front Squat
5 x 2
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs
Open Off-season
3 RNFT
Free standing Handstand Practice
Triple Bounding Box Jumps (pvc)
“Bikes”
AMRAP 14
500/400m Row
25 x Ring Push Ups
5 x Power Clean 205/145
Str
“Bikes”
AMRAP 14
400m Row
25 x Ring Push Ups
5 x Power Clean 125
3+109
Thx Duane & PJ, way to work 5am
Enjoy the day
WOD – 3 + 200 (400 row/25 knee push ups/60#)
Way to work All Stars!
So nice to have Coach Duane in the house. Great addition to the coaching staff for sure!
GYM
WOD: 3 (400m row/25 pushups on TOES!/95#)
First time does pushups from my toes since my pre-baby days. Thanks Mike!
Gym/skill
HSPU practice from floor
WOD: 3
AMRAP 14
400m row
25 x push-ups (toes to one ab mat
5 x power cleans, 95#
STR: caught up on missed % work.
WOD: 3+90 (350m row, 75#)
Loved this WOD! Great job 4:30, thanks Lauren!
Gym/skill: worked on handstand holds
WOD: 3 rounds (95#, push-ups from toes)
I’m definitely going to be feeling this workout tomorrow! Nice work 6pm and thanks Michelle!
7PM PRs
>WOD- 3+25 (185#)
Thank you MAC!