Monday, 5-14-18

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I want to thank everyone for making Jolly 51 such a success.

We raised over $2100.00!!!

Thank you, thank you, thank you!!!

 

Warm Up:
2rds at easy pace
5 Very light DB upright row to press
10 BB Muscle Snatch
10 BB Snatch Grip Push Press
10 BB OHS

12 min EMOM – Not TnG.
Min 1 & 2: 2 Sq. Snatches 70% 1RM
Min 3 & 4: 2 Sq. Sntaches 75%
Min 5 & 6: 1 Sq Snatch 85%
Min 7 & 8: 1 Sq Snatch 87.5%
Min 9 & 10: 1 Sq Snatch 90%
Min 11 & 12: 1 Sq Snatch 90% +
(Drop between all sets)
*If these go for a heavy single*
*if you cannot squat snatch you will be doing lots of technique work during this time*

“Barbara”

5RFT –
20 Pull Up
30 Push Up
40 Sit-Up
50 Air Squats

*25 min Cap*

Saturday, 5-12-18

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Heat times 7:30, 9 and 10:30 am>

JC’s TONIGHT @7pm

 

“JOLLY 51”

 

7RFT

3 Rope Climbs (scale 3:1)

15 DB Snatches 50/35

18 Wall Balls 20/14

 

In Memory of:

 

 

Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia

Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski Air National Guard Base, New York

Capt. Christopher T. Zanetis, 106th Rescue Wing, Francis S. Gabreski ANG Base

Master Sgt. Christopher J. Raguso, 106th Rescue Wing, Francis S. Gabreski ANG Base

Staff Sgt. Dashan J. Briggs, 106th Rescue Wing, Francis S. Gabreski ANG Base

Master Sgt. William R. Posch, 308th Rescue Squadron, Air Force Reserve, Patrick AFB, Florida

Staff Sgt. Carl P. Enis, 308th Rescue Squadron, Air Force Reserve, Patrick AFB

 

Friday, 5-11-18

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Rope climbs for Jolly 51, wear appropriate shin protection. We can scale the rope climbs for anyone.

 

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.

Spots left for the 10:30 am heat only.

We will be going to JC’s Saturday night , May 12th…Save the date!

Murph will be 5-26!!

Warm Up:
3rds at easy peace
10 Banded Pull Aparts
10 Banded Presses
10 BB Snatch Grip Push Press
:30 Narrow Grip PVC Pipe OHS Hold

E2MOM for 14 min
1 Snatch Balance + 3 OHS
Start @ 65% 1RM OHS and build to heavy complex

2 RFT:
40 GHD ( 50 sit-up)
50 Thruster 45/35
60 D/U 2:1

*15 min Cap *

Thursday, 5-10-18

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There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale.

Spots left for the 10:30 am heat only.

We will be going to JC’s Saturday night , May 12th…Save the date!

Murph will be 5-26!!

Warm Up:
Hamstring Stretch
Quad Stretch
Row technique Overview

E3MOM for 30min
20/16 Cal Row
10 Burpee Box Jump Over 24″/20″

Scale: 18/14 Cal Row & 8 Burpee Box Jump Over

*Skills with remaining time*
*Everyone has something to work on whether it be stretching or some skill*

Wednesday, 5-9-18

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Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.

Spots left for the 10:30 am heat only.

We will be going to JC’s Saturday night , May 12th…Save the date!

Murph will be 5-26!!

 

Warm Up:
3 rds at easy pace
10 Good Morings w/bb
10 Med ball Cleans
:30 Sq. hold in bottom

E2MOM for 16 min
10 Front Squats @ 50-60% 1 RM

30-20-10
2-KB Snatch 40/25
HSPU
Hollow Rock X2 (60-40-20)
*200m Run after each set, ending with 200m*

*18min Cap*