Happy Birthday to Sarah Massey! (Sunday)
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
Strength/Skill
3 RNFT
5 x Strict Pull Ups
10 x Kipping Pull Ups
max set of double unders (75 cap)
5 x Strict C2B
10 x Kipping C2B
max set of double unders (100 cap)
*Coach will tell you which one to do
Or
Oly
Snatch Grip Push Press 1 x 10
OHS 2 x 5
Snatch Balance 3 x 1
Partner Workout
“Altamont”
AMRAP 6
100m Run
One person works while the other rests
2 Minute break
AMRAP 6
200/150m Row
One person works while the other rests
STR/skill
3 RNFT
3 x strict pull-ups
8 x kipping pull-ups
DU
Still suck at these but got 5 in a row which I haven’t done in over a year!
WOD: Brunette Bombshells with Sam
AMRAP 6: 7+175
100 m run
2 min break
AMRAP 6: 5+110
150m row
Pull Ups looked great Katie!!
– STR/skill
3 RNFT
2-3 x strict pull-ups
6 x kipping pull-ups
DU max was 41
– WOD: Brunette Bombshells with Katie
7+175/5+110
Way to work 4:30 & Thanks Mike!
Way to give your all today, really showed!!
7 PM PRs
Partnered with Erick for Team ‘GoPats!’
WOD – 7+50 / 3+100
Thank you Monsini!