“Boom!” Coach Sarah on 15.2
Warm Up and Mobility
Strength
5 x 3 Deadlift
or % make up
Gymnastics/Skill
5 Rounds of
40 seconds on double Under Practice
20 seconds rest
Open Prep
EMOM 8
2 -4 Muscle Ups (Even)
5 – 10 Wall Squats (Odd)
“Contraband”
5 RFT
8 x Burpee Box Jumps
10 x KB Swings 70/53
Warmer Weather
Spring will be here before know it Rail Trailers , despite all this snow. Our spirits will lift, garage doors will open and outdoor activities will resume! Lets keep our minds on that, come in to the gym and work our butts off! Stay on task and stay motivated, spring is right around the corner guys!!
Next strongman class?
Deadlift 5×3; 225, 230, 235, 240, 245#
“Contraband” 8:06 62# KB
Still slow and lumbering on the burpees and box jumps but I was able to keep moving throughout and did everything unbroken with minimal rest…felt good today.
No big jumps on the deadlifts, still working on dialing in the proper form…shoulders back and chest up!!!
Need some motivational encouragement here, folks 🙁
Lets do 4:30 class together.
Ya know what? Deal — esp. since you posted online!! woot!
It was good to see you! I’m glad you made it in! 😀
Strength: Stict Press % work
60% X 5 – 90
70% X 5 – 105
80% X 5 – 120
70% X 5 – 105
Contraband – 5 Step Down Burpee/Hand Release Pushups – 10 KBS (53)
7:02
Knee feeling good, but need the clearance from the Dr before I’m back full throttle.
Awesome work, 5 AM.
Enjoy the day.
step down HRPU to a 20″Box step up…
Ok folks. train was late today so I did not have time for strength or gym work. Managed a warm up, some mobility and contraband
Contraband 7:53
+ 10 push ups extra
15.2
10 Rx
“Contraband”
8:26 #35
Thanks PJ for judging me for my quick 3 minute 15.2! 🙂 Great work 5am, happy Monday!!
Deadlift:
135# x 3
185# x 3
215# x 3
235# x 3
135# x 3
kept them light n worked on form!
“Contraband”
5:51 (53#)
Nice quick workout today! Think it’s time to go up to 62# KB!
Nice job 430! Thanks Mike!
I agree
DL- 5×3
135
185
205
235
255
These felt really good today. Thanks for the tip about breathing Mike. Ive definitely had those moments of seeing stars after heavy lifts
Contraband-7:15 44# KB
I’m finally starting to feel comfortable doing box jumps again. Stuck around after class to see if I could get another C2B, and I got 6 more! Love days like this when everything just feels GREAT!
Way to go Marie!!!
Your motor is really improving Marie, really awesome!
5:57 RX
Loved this workout today!
So fast!
Today I worked on my deadlift make up work. 140/165/190…I need to work more on setting up properly, but I’ll get there.
I RX’D the WOD for the first 3 rounds. It was my first time using #53 KB. I meant to grab a #44 or #35 but I didn’t have time. Luckily Coach Mike was able to switch the weight out for me. Finished in 8:30 and boy was that a work out!!
Constantly moving , you did great!
DL 5×3
135
145
145
155
155
Considering I couldn’t lift 165 a couple weeks ago I’m pretty happy with this. 😀
Contraband 6:10 35#
Great class! Thanks Mike!
Seeing Rita twice in one day! !!
Strength
60% 145
70% 170
80% 195
70% 170
Wod
6:54 44# kb
Great class!
Thanks Mike!
Killed it!
Sumo Deadlift 5×3
185
255
325
325
325
Sticking with the sumo deadlifts and they feel really good. I did 95% of my deadliest weight for 3 sets of 3 which Im pretty happy about.
“Contraband”
6:26 as written
Finally getting back to normal and felt great tonight. I really wanted to drop the kettle bell during the last 2 round but managed to hang on. Nice big 6pm class Great work everyone!!!
You looked a lot more like yourself tonight!
My favorite movement the DL!!!
275×3
315×3
365×3
415×3
435 – Attempted but…NO!
315×3
“Contraband”6:39 using a 62#KB & 20” box (started with jumps then went to step ups)
Wasn’t feeling it tonight…having a really off day!
May be off, but you got fitter!
First WOD back in over a week!!! deadlifts felt really good thanks to Mike! My DL progress has been slow and really frustrating but felt really good tonight. Thanks so much for the tweaks. Feel like I made a lot of progress tonight.
The WOD…well that sucked. Took it easy on the box jumps since it was first night back and glad I did. Finished in 9:36, 35#
Deadlifts!