Monday 6/11/18

Jun 10, 2018 | 17 comments

Great job by these awesome ladies!!

(Abby,Jess E, Anna M and Meg M)

Warm Up and Mobility

Strength
Front Squat
5 x 5

Or

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
3 – 5 x Strict T2B
5 – 10 x Hollow to Arch
30-50 UB Double Unders

“Yellow Sunglasses”
3 Rounds for Time
400m Run
30 x Push Ups
20 x Deadlifts 165/115
10 x Front Squats

17 Comments

  1. Ben
    Ben on June 11, 2018 at 7:40 am

    MOB

    WOD – 11:26 (65#) back is tight from last week so I scaled the weight way down

    Nice work 6am, thanks PJ!

    Reply
  2. Rjae Easton
    Rjae Easton on June 11, 2018 at 8:21 am

    Strength/Skill

    WOD: 13:21 (135#)

    6 am showed up to work! Way to go. Thanks PJ!

    Reply
  3. Barb
    Barb on June 11, 2018 at 8:27 am

    Great work 0500!
    Love rope climbs to start the week
    thanks PJ

    Reply
  4. Susan W.
    Susan W. on June 11, 2018 at 11:27 am

    STR, WOD:13:58. 300My run, #75, 20 push ups.
    Some sweet pain today! Great work 09:30am.Mike thanks for coaching.

    Reply
  5. Sam M.
    Sam M. on June 11, 2018 at 1:39 pm

    WOD: 2+422 (65# on two separate bars, 20 pushups)

    Thanks for the help at OG, Phil!

    Reply
    • Sam K
      Sam K on June 11, 2018 at 3:58 pm

      Nice work girlie! So glad I got to run I to you today. 🙂

      Reply
  6. Mark B
    Mark B on June 11, 2018 at 2:09 pm

    7 AM was small but mighty! Way to get at it!!

    Strength
    WOD: 12:45 (300m and 75 Lbs)

    Thanks PJ!!!

    Reply
  7. Sam K
    Sam K on June 11, 2018 at 3:57 pm

    Mobilized this morning.

    WOD- 3+325
    300m row
    15 box pushups
    15 deadlifts 75#
    10 goblet squats 26#

    Still no impact for me. Trying to be smart with my body so I can keep building up to more.

    Thanks for a great class Mike! Awesome job 9:30!

    Reply
    • admin
      admin on June 11, 2018 at 9:18 pm

      You are being smart and dedicated! Proud of you Sam, keep it going!

      Reply
  8. Brian B
    Brian B on June 11, 2018 at 6:12 pm

    Great to be back after a couple-week hiatus. 🙂
    STR: kept it light to warm up the front squat
    WOD: got capped, 10 reps short of completion (95#)
    Thanks for a fun class, Mike!

    Reply
    • admin
      admin on June 11, 2018 at 9:17 pm

      Great to have you back!!

      Reply
  9. Judy
    Judy on June 11, 2018 at 6:14 pm

    WOD: “Yellow Sunglasses”
    3 Rounds for Time
    50 m walk
    30 x incline Push Ups
    20 x Deadlifts 65lbs
    10 x Front Squats 65 lbs
    (Got 9:14)

    AWESOME class Duane!! Thank you! Great work 430pmers!

    Reply
  10. Ashley
    Ashley on June 11, 2018 at 6:30 pm

    WOD: 13:35
    300M run, 20 knee push-ups, 55#

    First workout back since Murph after having to take two weeks off.. painful but exactly what my body and mind needed. Great job 4:30, thanks Duane and Mike!

    Reply
    • admin
      admin on June 11, 2018 at 9:17 pm

      Welcome back, tough one to come back to!!

      Reply
  11. Katie
    Katie on June 11, 2018 at 8:07 pm

    Gym/skill
    Worked on dubs and butterfly pull-ups

    WOD: capped with 6 squats to go (2+444)
    Toe push-ups to one ab mat
    65#

    Reply
    • admin
      admin on June 11, 2018 at 9:16 pm

      Those push ups remained solid, great work!

      Reply
  12. Carl
    Carl on June 11, 2018 at 10:08 pm

    Mobility
    13:02 ( 95# )
    Evan & I back in action
    I kept light to ease back in the game.
    Thanks Chris !!’ Great job everyone!

    Reply

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