Escarllaty aka Scarlet using her fitness!
Warm Up and Mobility
Strength
Back Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
Gymnastics / Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Offseason
EMOM 5
30 seconds of T2B, 30 seconds rest
“Dead Body”
6 RFT
200m Run
25 x Sit Ups
Strength – back squat
120 x 8
140 x 6
160 x 3
180 x 2
160 x 3
140 x 6
“Dead body”
10:01
Fun little battle this morning with Monsini, thanks for the push! Good work everyone thanks pj
Lloyd 10:38, Nicole 10:10 10su
Strength
Dead Body 10:45
Thx PJ
Great work 5am
Enjoy the day.
STR – Back Squat
95# x 8
110# x 6
125# x 3
140# x 2
125# x 3
110# x 6
Dead Body – 10:17
That WOD was much harder than it looked. At round 4 my abs were toast! Oh and my ego was bruised as Melcher ran circles around me!!
Awesome job 5am!!
Thank you Pj!! Have a great day!!
Melcher runs circles around all of us! Well most of us
Strength ( back squat % )
135 X 6 deep squat n hold warm up
205 X 6
235 X 6
270 X 3
300 X 1 then super set 270 X 3 – 235 X 6 …All felt good .
WOD = 9:38 I broke up sit ups with a few 3 sec pauses towards last two rounds cause of the burn baby burn !
Great group ,Great class ,great playlist queen B!
Strength
Back Squat
150/175/200/225/200/175
Superset on the way down
I forgot to engage my core a few times and found myself leaning forward a bit. Need to focus more on that before I start my squat.
WOD
9:23
Definitely one of the looks easy on paper WODs. Rounds 5 and 6 of the sit-ups were a grind.
Great job 7:00 pm! Thanks Sarah and thanks Carl for sticking around and encouraging us through that one!
Strength: Back Squat
WOD: ” Dead Body”
9:49
Great work 7:00 pm!
Thanks Coach Sarah!
STR
205# x 8
240# X 6
275# x 3
310# x 2
275# x 3
240# x 6
These felt really good today depth was good and chest stayed up the whole time looking forward to the next back squat day.
WOD
Got 10:36
Great workout today loved the mix of run and sit ups seemed simple but got complex quick. Way to work 4:30 and thanks Sarah for the extra fuel at the end to get me through those last 2 rounds of sit ups.
Back Squat
60% x 8 @ 140#
70% x 6 @ 160#
80% x 3 @ 185#
90% x 2 @ 207# **Superset down
80% x 3 @ 185#
70% x 6 @ 160#
WOD: 8:45
Fun class! Thanks, Boss Lady 😉
117/137/157/177(2)/157/137
Wod: 10:42, I got off to such a great start but hit a wall with my abs 4/5/6 rounds. Mommy’s stimach needs quite a bit of work but hopefully I can get back most of what I lost over the last 2.5 years with the 2 pregnancies.