Happy Birthday to Justin P!! (Monday)
Warm up and Mobility
Oly
1RM
OHS
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs
Strength/Skill
EMOM 6
Max Distance Handstand Walk
3 x High Box Jumps
“Weather Report”
AMRAP 12
24′ Overhead Walking Lunge 50/35(one DB)
24 x Air Squats
12 x Hand Stand Push Ups
12 x Box Jump Overs 24/20
24′ OH Walking Lunge
24 x Air Squats
12 x Power Snatch
12 x V Ups
The work load should be kept even on each arm. But it’s athlete choice how they do it. For example, you could do a full 24′ OH walking lunge with one arm one direction then do it on the opposite when you go back the other way. Or you could switch Midway through the 24′ lunge. Same goes with power snatch. You could do 6&6 or alternate the entire time. Whichever way works.
Great work 6 AM AllStars!!!
OLY – OHS 75 Lbs. Right shoulder was bothering me so stopped there.
WOD – 1+134
Really wanted to finish the second round as I knew math would be tough 😜
Thanks for a great class PJ!!!
OLY: Hand Stand work
WOD: “Weather Report”
2+29 (35#, Pike HSPU)
Way to stay on the pedal 9:30.
Thanks Mike!
Gym: worked a bit on HSPU
WOD: 1+125 (30#, box HSPU, tuck-ups)
Nice work 6AM and thanks Peej!
2+54 (35# db, 24”, pike poa box pu)
Hotel workout
WOD: 1 + 30
AMRAP 12
24’ walking lunge with 30# dB front rack
24 x air squats
12 x tricep kickbacks, 10#
12 x Box jump overs
24’ walking lunge
24 x air squats
12 x power clean
30 x flutter kicks
Correction: 2 + 30