Fitness
A1. Back Squats – 4 x 6
A2. Pull-overs – 1 x 20
B. 2 Rounds AFAP
10 x Reverse inch worms
15 x Pull-ups
20 x Push-ups
25 x Divers
30 x Back Squats
Performance
A1. Back Squats – work up to a heavy 3 rep max
A2. Pull-overs – 1 x 20
B. AFAP
10 x Wall climbs or HSPU
20 x Pull-ups
30 x K2E
40 x Back Squats @ 95lb/65lb (from the ground)
50 x Push-ups
60 x Sit-ups
70 x Double-unders
Sport
A. EMOM – 5 Mins
2 x Front Squats @ 80%-90%
B. AFAP
10 x Muscle-ups
20 x HSPU
30 x T2B
40 x Back Squats @ 135lb/95lb
50 x HR Push-ups
60 x Sit-ups
70 x Double-unders
Optional Accessory
N/A
-Post results under comments
A. 155 lbs
B. Performance RX 10:11
Great group this morning. Really enjoyed the 5:30 am crowd.
A. 155 could have done more but ran out of time due to being late for class. Sorry Julie
B. 13:43 performance + (toes to bar and hand release pushups)
A. 6×1 – Squat snatch+ hang squat snatch
B. 6 rds 500m row, 15 hang power snatch @70# -24:55
A. 245#
B. 15:00 didn’t finish all DU’s think I was around 25….
My first beginners oly class- AWESOME! Nick is such a great coach, so encouraging. Thankyou!
Sport WOD:
10 MU progressions on a box
20 HSPU on 25# plates w/abmat
30 T2B
40 BS @ 95#
50 Hand release push ups
60 abmat sit ups
500m row
19:40
Emom front squat at 135.
Sport WOD:
10 MU attempts only made one mU. I didnt one before the workout and it felt ok but then i just lost the feeling. Should have gone and done progressions but i didnt have a station set up.
20 HSPU on floor w/abmat( these felt much better, i tried doing them multiple ways and some felt easier than others.
30 T2B
40 BS @ 95#
50 Hand release push ups ( hardest part was counting! )
60 abmat sit ups
70 dubs (starting to improve)
Oly
Snatch at 85- these still need work
C and j- made huge progress here because i learned how to bounce off my legs. Never been so happy to bruise my leg! Made the weight feel so much lighter. Nick and Jeremy gave me awesome tips and they clicked!
Bs 135#
Jerk stance practice
A1: 215
A2: 45
B: 12:35 Rx w/hspu
A.275×3
B.16:16 sport
A : up to 265#
B : done @ 45#
WOD : 13:50
A: 3 rep BS @ up to 175#
B: Performance WOD @ 85#, 14:47
C: split firewood