America the Beautiful
Warm up and Mobility
Oly
3 x 1
Push Press + Push Jerk + Split Jerk
1RM
Split Jerk
Or
Strength
Front Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
“Standing on the Moon”
AMRAP 14
20 x Med Ball Cleans 20/14
10 x Toe to Bar
5 x Should to Overhead 185/135
Every 2 Minutes run 100m, starting with 0:00
Open gym-ed with Coach Mike!
I really liked the structure of this one. The intervals made it seem like everything moved crazy fast.
5+? I wrote it on the board, can’t remember what it was…something between 1-15.
15 Air squats
10 Sit ups
5 Push-ups (1 ab mat)
It was a sweaty one, but it was great! Stayed for a quick 5×5 back squat too. Kept it light, just working form & confidence with the bar to start back at strength training.
Have a great day guys! Nice work Mike!
OLY: got 125#
Failed @ 135#
WOD: 4 + 16
AMRAP 14
20 x Med Ball Cleans, 14#
10 x Toe to Bar
5 x Should to Overhead, 75#
Every 2 Minutes run 100m, starting with 0:00
This was very sweaty and tough!
Oly: worked up to a push jerk of 75# for the WOD
WOD: 4+15
AMRAP 14
15 x Russian KBS (35#)
15 x tuck to hollow
5 x push jerks (75#)
Every two minutes row 120m starting with 0:00
Nice work 4:30 and thanks Duane! Awesome class!