Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- “Nicole” – AMRAP in 20 minutes of 400m run, max consecutive pullups
- Snatch grip deadlift 2-2-2-2-2-2 then 4×20 banded good mornings NFT
- “Prime Evil” – complete 17-13-11-7-5-3 power snatches and 3-5-7-11-13-17 thrusters (95/65#)
- Complete 5 rounds for time of 10 back squats (135/95#), 10 inverted burpees, 10 box jump overs (24/20″)
- Push Jerk 1-1-1-1-1-1-1 then 30 knee jump box jumps (32/24″) NFT
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Moga tonight!
Hey Moga-ians!
Let me know by 1:30 if you have anything in particular you want to work on for tonight. Chamberlain asked to work on the front rack position (used in a front squat) to get the elbows higher. Let me know!
Moga-K: I am always down for anything with hip flexibility and lower back.
Just saw that it’s filled .. but you can wait list me if possible. I’ll be around then anyway.
I second the hip flexor and lower back!!!;)
We will be working on these 2 videos…and if time permits…hip/back
Wod 1
Matt C. 36 (strict)
Peggy 64 (P)
Wod 2
Kila 185
Tom P 255
Maggie 155
Kelly 135
Nikki K. 130
Chase 300
Dani 145
Wod 3
Gunter 18:00, 45#
Linds 10:26, 45#
Kim D. 11:20, 45#
Jackie B. 15:50, 45#
Wod 4
Emily L. 15:37 (45#, 12″)…fyi: she touched her toes on the floor in the rolling sit-up
Wod 5
Kev 245
Sabol 235
Great Moga session tonight!