Friday, April 28 2017

Posted by Mandee on April 27th, 2017

13 responses

WOD: A. Weakness Work/Progression/Strength

Alternating EMOM for 28 minutes PICK 3 MOVEMENTS 1-2 Rope Climb w/Feet or Legless 8 Pistols (4 each leg) 2-4 Squat/Powwr Clean at 50-75% of 1 RM 2-4 Squat/Power Snatch at 50-75% of 1 RM 2-5 Muscle-Ups (bar or ring) 3-5 Ring Dips (strict or kipping) 3-5 Pull-Ups (strict or kipping) 3-10 HSPU (deficit, parallette, strict, kip) 10-50ft Handstand Walk 30-40 Double Unders or 10-15 attempts Alternate between movements, EMOM, resting every 4th minute.

13 responses to "Friday, April 28 2017"

Mandee says:

April 27, 2017 at 3:28 pm

Looking strong Nicki!! This hard working lady managed to have a baby and come back without skipping a beat! Keep killing it Nicki! :)

Nathaniel says:

April 27, 2017 at 3:29 pm

Looking good and not skipping a beat! Keep rockin!

John H says:

April 28, 2017 at 3:54 am

That's one strong mama! Also the perfect example of how to bounce right back into the gym.

CJ VK says:

April 28, 2017 at 4:14 am

5 - 4" deficit HSPUs
3 - linked RMU
10 - GHDs

Clair says:

April 28, 2017 at 7:37 am

MUs are back!! I have not done one since we left the old gym but ended up getting 10 today! Thanks for the great coaching, Kodi. Happy we had a work on weaknesses day!
MUs/ DUs/ Handstand Walk
Have a great Friday CFHSV!

Nathaniel says:

April 28, 2017 at 7:38 am

AM Open Gym - Yesterday's WOD :

A.
Back Squats : 290(6) - 305(5) - 320(3) - 340(1)

Front Squats : 250(6) - 275(4) - 290(2) - 300(1)

B. 9:05 rx + w/ bike

Bradley says:

April 28, 2017 at 7:44 am

AM Open Gym: Yesterday's WOD

A. Back Squats: 260(6) - 275(5) - 295(3) - 315(2)
B. Front Squats: 215(6) - 230(5) - 245(3) - 265(1)

C. 9:12 Rx+ with Bike (2:46/3:19/3:07) 1-2-1

Steve Price says:

April 28, 2017 at 7:54 am

A.M. Open Gym: Yesterday's WOD

Back Squat: 330x6 / 350x5 / 365x3 / 405x1
Front Squat: 275x6 / 295x2 problem with left hand / 315x1 / 350x1

12:33Rx

Mandee says:

April 28, 2017 at 8:52 am

"Mary" from Sunday:
14 + 15 RX (PR)

AM Open Gym: yesterday's WOD:
A. Back squats: 195(6) - 210(5) - 220(2) - 235(1)
Front Squats: 175(6) - 185(5) - 195(3) - 205(1)
B. 8:31 RX+ with row

BP says:

April 28, 2017 at 8:57 am

1. 3 Linked Ring Muscle Ups (2 rounds) 3 linked Bar Muscle Ups (remaining)
2. 1.5 pd KB Clean&Jerk
3. 5 HSPU (3 rounds), 4 70# KB Snatch (remaining)

MH says:

April 28, 2017 at 9:36 am

Mary from Sunday 12+29 (PR from Sunday, ha)

Yesterday's

Back 185(6) 195(5) 210(3) 220 (1)

Front 165(4) ugh ? 165(3) ugh 165(3) 175 (1)

7:56 RX+ with row and repeated 1st rd.

Mimi says:

April 28, 2017 at 11:26 am

Peg Board or butterfly pull ups (alternating)
Hip Extensions
Ring Dips
Peg board was crazy hard! Got 1 full ascent to the top and then had to have Nate save me! ha

Jeremy M. says:

April 28, 2017 at 2:29 pm

5:45pm Open Gym:
Today's Wod -
1. 3 single squat cleans @185# (67%)
2. 5 bench press @185# (67%)
3. 3 single squat snatch @135# (71%)
- Nicki looking strong!!

Friday, April 28 2017

13 responses to "Friday, April 28 2017"

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