Rail Trailers testing their Fitness
(John A, Sabino, Rjae)
(Mel C, Lucy, Jess E)
Warm up and Mobility
Skill Work
1 x 20 Landing Drills
2 x 10 Clean Deadlift, (keep this light)
3 x 5 Clean Pulls, climbing
Strength
4 x 1 Power Clean
* DO NOT exceed the 4 attempts
“Lou Pearlman”
AMRAP 10
1 x Power Clean 80% of above
4 x Burpees over the bar (lateral)
2 x Power Clean
5 x Burpees over the bar
3 x Power Clean
6 x Burpees over the bar
Etc…..
Rest 4 Minutes
For Time
1 Mile Run
*10 Minute Cap
6+6 (145)
Mile: 7:16
Thx PJ
Way to work 5am
Enjoy the day
7+5 (75)
Mile 10:12 (capped but work to get done for next mile)
Thanks PJ
Thanks demo squad for bringing me in
Thanks Gaff for the recovery walk made the difference
Have a great day
WOD: 7 (85#)
Cleans felt good. I need to focus more on keeping the bar in full contact with my hips before finishing my pulls.
Mile: 9:48
So happy I made it under 10 min. Shout out to Denis for motivating me and pushing me move faster 🙂 Thanks for great class Peej!
8 + 13 (started with 75# but went to 70# halfway through)
7:53 1,600 m row
WOW! That was quite a workout! Actually liked it more than I thought I would – the burpees were manageable with the rep scheme of 1/2, 2/3, 3/4, 4/5…
Rowing instead of running. Still nervous about running since that was what I was doing when I got injured.
Great work All Stars! So glad that Don got in and got it DONE!
Thanks Coach PJ!
WOD: worked up to 105# so 80% was 85#. 8+1/ 8:32
Nice work 9:30 and thank you Mike! I loved the help with my power cleans today.
Great job getting that vertical hip extension!