Happy Birthdays to Krystal F (Monday) and Ariel S (Tuesday)!!
Warm up and Mobility
Oly
Jerks
Warm Up
2 x 1
Push Press + Push Jerk + Split Jerk
3 x 1
Split Jerk
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 Rounds
4 x Strict Pull Ups + 3 x C2B Pull Ups + 2 x Bar Muscle Ups + Max Pull Ups
– Rest as necessary
“Writer”
3 Rounds for Time
60 x Double Unders
30 x Ab Mat Sit Ups
15 x Burpee Box Jump Overs 24/20
5 x Shoulder to Overhead 185/135
*16 Minute Cap
OLY – worked up to WOD weight of 115#, wrist is still an issue so wanted to test it
WOD – 10:54 (115#)
Nice work 7am, thanks Mike!
Great work Ben,you killed it!
Oly – worked up to 85#. Which felt very heavy on this muggy morning.
WOD 13:15
30 high jumps
75#
First WOD in new space. Felt right at home with my awesome CFRT friends!
Awesome seeing you again Mel, it certainly was muggy. But not as bad as the old space!
Gym – worked on dubs and high C2B pulls.
WOD – 13:12 (95#; high singles + dub attempts)
I’m realizing that a major limiting factor for me when it comes to shoulder-to-overhead movements is my wrist mobility. Gotta work on it.
Thanks for a great class, Mike!
We will definitely work it Bri!
WOD 11:27
50 singles/30 sit ups/10 burpees/5 S2O 35#
Whenever I show up and there are burpees I feel like I conquered the world…because they are definitely a challenge and I just stood up to them! Hate them but respect them!
Still getting my bearings in new space but I like that we have so much room to flop around on the floor!
Great work All Stars!
Thanks Coach Mike! How can you think we can ignore that voice! It’s like a siren’s song…we are drawn to it! 😉 Love seeing you at 6!
Haha, love it!!! Awesome watching you get after it!
Oly: worked on my split jerk form and making myself sink my back leg lower. Worked up to 85#
WOD: 12:05
60 singles
30 sit ups
10 burpees (plate jumps)
5 S2O (65#)
This was fun, got sweaty real quick! Nice work 4:30, thanks Mike!
Your split jerks were in point Ash!!