Happy Birthday to Karen R !! (Monday)
Warm Up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Open
EMOM 6
3-6 x Strict T2B
12-18 x Pistols
Or
Oly
Warm Up/Skill
High Hang Power Clean + Front Squat + Jerk
EMOM 6
1 – 3 High Hang Clean and Jerk
“Sundown”
3 RFT
400m Run
20 x V Ups
10 x Deadlifts 275/185
5 x Strict C2B Pull Ups
*15 Minute Cap
Mob
12:21
400m, 20v, 145#, 5 Str PU
Thanks LC – way to work 5am.
Enjoy the day
Woohoo nothing better than rope climbs early in the morning!
400m,20 v ups, 90#m, RR
Great work 0500! Thanks LC
GYM – butterfly practice
WOD – 10:33 (235#)
Nice work 6am, thanks Lauren!
OLY: worked up to 105#
WOD: 12:28 (red band chin over bar pullups, 145#, tucks)
Thanks for pushing me to go heavier on the deads Michelle! Nice work 6pm!
OLY: Kept it light at 65# x 2 every min
WOD: 11:48
Did 1 pullup in the first round and went to the red band
125#
V-ups 1st round then Candlesticks