#Team Burnes
Warm Up and Mobility
Strength
Strict or Bench Press
60% x 5
70% x 5
80% x 5
85% x 3
80% x 5
Gymnastics/Skill
3 RNFT
T2B Pratice
5 x High Box Jump
Open Prep
3 Rounds of
T2B (40 seconds of work, 20 seconds rest)
Seated High Box Jump (40 seconds of work, 20 seconds rest)
“Ship’s Mast”
AMRAP 10
5 x Back Squat 185/125
7 x Burpees over bar ( Lateral )
9 x C2B Pull Ups
Morning! Nice small 5am class today.
Strength work- no PR for me today but that’s ok!
“Ships mast”
5 rounds (85# / 5 kipping pull ups)
Somehow I had totally avoided strict press work until this morning. Got to 65#. Felt good.
First time I’d dropped the bar. I think even at the comp I put my bar down pretty softly. Also, first time I’d jumped the bar between burpees. And like a newb I thought we’d do back squat off the rig for metcon, so I guess I haven’t done those as part of a metcon before either.
New things are often overwhelming for me, but coach Mike got me through in one piece. Thank you!
Ship’s mast
5 rounds +10
Really like the low rep scheme of this one. Keeping it quick. Especially after yesterday’s sit-up marathon. Sit-ups, why did it have to be sit-ups? LOL
Mandy you killed those burpees over the bar! Nice work. I definitely had a “thing” about dropping the bar – Sarah made me do it over and over to get used to it!
HAHA I thought the same thing about back squats out of the rig!
Strict Press: worked up to 152#
Ship’s Mast: 6 (135#)
Great work, 5 am. Thank you Mike and Krystle, appreciate the pointers and coaching. Sorry to all for my tardiness, I’m a stickler for punctuality so it’s been buggin’ me.
Enjoy the day.
Don’t let if Gaff, all is good!
Another All Star day for me! So hard to get out of bed, still recovering from this stupid cold and can’t breathe.
It’s bench day, bro! Worked up to 120 for 3, and felt pretty good despite not having really lifted in over a month.
WOD – 4+12 I squatted yesterday and they felt pretty off, so kept it lighter today @ 75#. Did regular burpees since I’m still getting back in the swing of things, and ring rows. So hard to breathe. Definitely blew my nose in my shirt more than once. #whyamistillsingle?
Have a great day everyone!
It’s nice to have you at 6 Kelly.. Good job today!
I love how you push on through! Please keep coming to 6 am All Stars…we are definitely getting shirts made…by the one and only Kelly G!
And when we get the new shirt…I will try not to blow my nose in it…
Str
60% 5x 40
70% 5x 45
80% 5x 50
85% 3x 55
80% 5x 50
Wod: 6+7 { 65# jump pull ups}
Great job 6am all stars,
Have a nice day everyone. 🙂
Thanks Mike, Chris and Krystle!
STR – Strict press – 45/50/60/65/60
Mike thank you so much for the tip on where to put my hands. It was a lot easier putting my hands out further. It is nice to get to a point where I can do a movement…and then improve on it!
Ship’s Mast – 5 rounds
35#/ring rows
Just kept moving…I wanted 5 rounds and I got them. Whatta WOD!!!
First time using weight on the back squats. It has been air squats till today. I kept it light because I can’t clean much with my tendonitis. The 35# did just fine.
Thanks Mike, Chris and Crystal(sp?) – it was great to have so much attention and cheerleading.
We killed it All Stars – hope that we all post on line!
“Ships Mast”
4+16 @ 155#
This one got spicy pretty quick. Due to my shoulder issue I cleaned the bar up and then took it from the rack to do the back squats. I was able to WOD with the wifey today for the first time in a while. Thank again Sarah!!
I finally got to watch Paisley for a bit! 🙂
STR: Off day for me. Could barely get my old PR.
Ships Mast: 4+16
70#, kipping pull-ups
Glad my arm wasn’t being weird like on Monday!
Str
Strict Press
#85×5
#95×5
#115×4
#115×3
#95×5
“Ships Mast”
6 – 1 (#135)
Sorry KellyG!!!
I’ll do as we say for now on!!!
Great job 7PM PR’s
Thank you Sarah
That’s more like it 🙂
Strict press with Gus. Good job bro!
Did tonight’s WOD as an active recovery used 115#. I think I had 4 rounds
Great job 7pm’pr’s! Thanks Sarah!!!
Can’t seem to get past my current 1RM on the Strict Press (125#). Very frustrating but I’m staying positive it’ll happen soon.
Ship’s Mast WOD 5 + 10
Great job 7:00 pm! Thanks Sarah!
4+18 using 85# doing C2B attempts. This WOD was brutal-def collapsed on the floor after this one.
Thank you Coach Sarah for all your help today at open gym! I’m starting to finally understand some of these movements and you did a perfect job helping me get it!
Strict press: got 10# PR to get 155#
“Ships Mast”
Got 5 + 16 (135#)