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Happy Birthdays to Mandy L (Friday) and Emily G (Monday) !!
Warm Up and Mobility
Strength
Strict, Push or Bench Press
5 x 5
Or
Oly
3 x 1
Push Press + Push Jerk + Split Jerk
1RM
Split Jerk
“There is no Tomorrow”
3 Rounds for Time
30 x Push Ups
100m Run
20 x Pull Ups
100m Run
10 x HSPUs
100m Run
5 x Shoulder to Overhead 185/135
*If you did Push Press prior do Deadlift instead
STR- % work for the strict press
WOD: 13:30
30 Push-ups (knees)
100M Run
20 Ring Rows
100M Run
10 box push-ups
100M Run
5 Deadlifts (145#)
Holy 5AM! Tons of people on this rainy day. Nice work everyone, thanks Chris!!
OLY – 215# 1RM split Jerk PR
WOD – 2 (115#) HSPU were a killer today.
Nice work 6am, thanks Chris!
OLY: worked up to 95#, kept it light to work on form
WOD: 2+20 (knee box HSPU, knee pushups, 15 kip pu)
Thanks Chris and nice job today 6AM!
STR:
3 RFT – 2=124
30 Push Ups
100m Run
20 Ring Rows
100m Run
10 Dumb bell Press 15#
100m Run
5 Deadlifts 55#
Large Class, was great being part of it. Thanks Coach Chris!
Oly: 215# (f. 245#)
WOD: 2 + 250 (155#)
So many happy faces bringing full effort. Way to get after it 6 am! Thanks as always Chris!
Strength
13:46 (#95 S2OH)
Great work 5 am, thx Chris.
Enjoy the day.
STR – Got to bench press WOOT WOOT! Thanks LC and Angela for letting me join you! I like that ALOT!
WOD: 2 + 123 (15 push ups/RR/15# DB/65# S2O)
Definitely got heavy on the S2O. Barms gonna be bad later.
So many All Stars and so much fun!
Thanks Coach Chris! You kept us moving and safe! You must be doing something right when so many come out so early. 😉
Way to crush your first bench sesh! So strong! 👏👍
STR: stayed light (85#) to work on form.
WOD: 2+30 (ab mat push up; BHSPU; 75#)
Thanks, Mike.
STR: 73#
Went for a 1 RM since I haven’t done strict press in a long time (bench the last two cycles). This was my 1RM from a long time ago. Didn’t think I’d get it!
WOD: 2+13
30 x push-ups (knees)
100m run
20 x pull-ups
100m run
10 x HSPU (1 ab mat, 10# plate)
100m run
5 x DL (125#)
The push-ups got tough quickly. HSPUs felt great! Got 5 in a row at start of both rounds then broke up the rest.
Nice work girl! Your hspu’s looked great👍
STR: Strict Press percent work
WOD: “There Is No Tomorrow”
2 + 143 (95#, 2abm)
Way to stay on it 9:30!
Thanks Mike!
Strength – bench with Lori and Angela 🤗 I know only got 4 on my last set but can’t remember the weight, maybe 125?
“There is No Tomorrow”- 2+124 20 push-ups, 15 pull ups each round, 105# s2oh. Fun 6 AM crew this morning, thanks Monsini!
Awesome job 4:30 PMers, another fun crew!
Strength. 205#.
Cannot get 225. Very frustrating.
WORD – Scaled reps and weight. 10 push up, 5 HSPU. 155# S2OH. Worked butterfly pullups.
2+40.
Strength with Matt n Paul ( BP )
WOD = 2 + 252 ( 155# )
Barbell weight was a challenge when exhausted and had to no rep due to no lockout on a too fast rushed rebound .
Round 1 unbroken all “ smiling “
Round 2 “ smiles are in the rear view now “ lol
Was a shocker on how hard the push-ups were Matty & I we’re looking at each other on kneel break with WTF faces! Lol
Round 3 same shit just hoping to finish ,ughh.
For the record the grind leading up the my cap will always pay off !!
Thanks Lauren ,great class ,nice work 4:30 peeps !