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Friday, April 28 2017

Posted by Mandee on April 27, 2017   |   13 Comments

 

 

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”

  1. Mandee says:

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

  2. Nathaniel says:

    Looking good and not skipping a beat! Keep rockin!

  3. John H says:

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

  4. CJ VK says:

    5 – 4″ deficit HSPUs
    3 – linked RMU
    10 – GHDs

  5. Clair says:

    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!

  6. Nathaniel says:

    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

  7. Bradley says:

    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

  8. Steve Price says:

    A.M. Open Gym: Yesterday’s WOD

    Back Squat: 330×6 / 350×5 / 365×3 / 405×1
    Front Squat: 275×6 / 295×2 problem with left hand / 315×1 / 350×1

    12:33Rx

  9. Mandee says:

    “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

  10. BP says:

    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)

  11. MH says:

    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.

  12. Mimi says:

    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

  13. Jeremy M. says:

    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!!