Happy Birthday Coach Krystle O!! (Monday)
Warm Up and Mobility
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
Handstand Walk Obstacle Course
Max Distance Broad Jump
Or
Oly
Warm Up/Skill
High Hang Power Snatch + Snatch Balance + OHS
EMOM 6
1 – 3 High Hang Snatch
“Refund?”
AMRAP 16
Teams of 3
500m Row
400m Run
Partner 1 starts on Row, Partner 2 on the run and Partner 3 on Rest. Row moves to Run, Run moves to Rest.
Matt
Gaff
Liv. 7 + (350row/250run)
Matt
row, run, Rest, Row, run, Rest, Row, 250run
Gaff
Run, Rest, Row, run, Rest, Row, run, Rest (85 secs)
Liv
Rest, Row, run, Rest, Row, run, Rest, row(350m)
Just over 2:00 splits – awesome job Matt & Liv.
Thanks Chris – great work 5am
Enjoy the day
GYM
WOD – 10+77
Teamed up with John and Rjae, nice work 6am, thanks Chris!
GYM
WOD – Teamed up with Chris and my wonderful husband. Enjoyed the sunshine. This shake out was exactly what I needed today.
WOD – no idea the rounds – I know that I got the 500 meter row just as the clock ended! BAM
The best team of three + 1 EVER! Susan, Ang and Anna! Could not have finished that last row the “encouragement”.
Great morning for a row, run, rest, repeat!
All Stars – all great and way to motivate Coach Chris! Speak softly (or not) and carry a wicked big stick (yard stick)!
Gym
teamed with Stacy and Bermie
Great work 6PM
thanks Coach Michelle!
16:30
>GYM
>WOD- teamed up with MAC and Lowe for team
‘Sweet&Lowe & Flow’
Thank you Mike!