Warm Up and Mobility
Oly
Jerks
Push Press
3 x 3
Push Jerk
3 x 1
Strength
Deadlift
5 x 5
“The Stranger”
AMRAP 12
40 x Double Unders
20 x Pull Ups
10 x Burpee Box Jumps 30/24
Also wanted to mention Rita also attacked a Spartan Race this weekend, great work Rita. Β Don’t forget to post online Rail Trail, that is all!
Took a three day hiatus, came back today and did a strict chin up. That felt good π
Oly today
“The Stranger”
2 + 64 (dubs and attempts/ banded pull-ups / 24)
Strength: deadlift is subpar since knee surgery, needs to improve
The Stranger – 3 + 45 (4 singles and 1 dub X 15)
Great work 5 am, thanks PJ.
Enjoy the day.
The Stranger β
3 + 41 (blue band and step ups)
Glad to be back before I take off again for camp number 3! Nice work 6am’ers. Thanks PJ
STR – Deadlifts YAY! Make up 6/10
The Stranger – 3 + 48
50 singles/ring rows/step up burpees
Nice work 6 am! Great way to start the week!
Strength – Deadlifts 5×5
125 x 5
145 x 5
165 x 5
175 x 5
185 x 5
“The Stranger”
2+68
Dubs, kipping pullups, 24″ Box
Wanted those 2 last burpees so bad but just couldn’t do it…. good work 5am, thanks PJ!
Oly – Push jerk to 90#
“The Stranger” 3 + 89, double singles, jump 15 PU, 20″
I was worried about my sore ankles but this workout felt good today.
Thanks Mike!!
The Stranger- 3 + 84(singles and ring rows)
Sweat my A$$ off during this one tonight, loved it!
Awesome class, thanks Mike!!
Awe-some being back, you guys pushed hard despite the thick humidity. You guys rock!
Deadlifts for me tonight. Thanks for the form tweaks Mike!
The stranger. (I think I have the movie now). Got 3+10. Really struggled with dubs in the third round. Love those burpee box jumps π
Great work 7 pm! Thanks Mike.
Strength 5×5.
WOD; got 2 + 100 –
doing 40 dubs the first round and 80 singles the next two times ,
Did 12 Kipping pull-ups instead of 20 as I’m trying to learn these more, And 20 inch box jumps
Thanks Mike! Great job 6pmers, big class!!
Deadlifts
135 x 5
225 x 5
245 x 5
265 x 5
275 x 5
Can’t believe I didn’t notice that I didn’t put the other 10# on the other side π clearly out of it this am!
“The stranger”
3 rds as written
Not my best showing but still a great class today! Thanks Mike glad your back to yell at me! Def keeps me going n pushing !
Woops, forgot to post
5×5 DL -ended at 255 for my last set.
The stranger- did a whole mish-mosh of movements. Started with 40 DU/attempts, 10 kipping pull-ups, 10 burpee box jumps 20″. Then went to 80 singles and ended up doing RR’s for my last round. Felt good to do pull-ups again but by the end of the WOD my shoulder wasnt having it. Nice to see you back Mike!