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.
Looking strong Nicki!! This hard working lady managed to have a baby and come back without skipping a beat! Keep killing it Nicki! 🙂
Looking good and not skipping a beat! Keep rockin!
That’s one strong mama! Also the perfect example of how to bounce right back into the gym.
5 – 4″ deficit HSPUs
3 – linked RMU
10 – GHDs
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!
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
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
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
“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
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)
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.
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
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!!