Happy Birthday Bobby W !! (Tuesday)
Warm Up and Mobility
Oly
Make Up Day
Strength
Strict or Bench Press
65% x 5
75% x 5
85% x 3
90% x 1-2
75% x 3
65% x 3
“Love Burger”
AMRAP 10
10 x C2B Pull Ups
10 x Jumping Split Lunges
10 x Burpees
10 x Jumping Split Lunges
10 x S2OH 135/95
10 x Jumping Split Lunges
Morning! Happy hump Day!
Great workout and WOD this morning. I am still moving a little slow these days from a lingering cold/knee injury/tight lower back. BLAH But I did what I could and got my fitness in.
Oly:
145# PR Split Jerk. (Tried to work up to 150 and failed, thanks Chris for all the great advice and for the 5amers support!)
“Love Burger”
2 + 40 (5 Kipping PU / 85# / regular lunges)
STR
110 x 5
125 x 5
140 x 2
Then shoulder started to feel weird so decided to stop a little early will make up for sure next time these come around.
WOD
Got 3 + 12 w/ 95#
Didn’t want to tweak shoulder anymore so stayed on the lighter on the S2OH.. all movements felt good jumping split lunges were a surprise to me defiantly started to feel them in my legs really early. All other movements felt good need to get more efficient on burpees though felt slow on them. Thanks for the motivation to keep moving on this quick 10 min workout and reminding me to stay in my heels Monsini helped a great deal for sure. Awesome class 5am everyone crushed it.
Lloyd- 3+3 95# Oly
Nicole- 3+10 40# Oly, 1 rep max was 50#
Strength: Strict Press
65%: 95
75%: 115
85%: 125
90%: 135
75%: 115
65%: 95
“Love Burger”: 3 + 15
Great work All-Stars. Thanks Coach Chris, loved the warm-up.
Get out there and enjoy the day all.
STR – 50/60/70/60/50 Strict Press
“Love Burger” 2 + 17 (RR, Squats/KB swings, 45#)
Although the jumping split lunges did look like a whole lot of fun I did not partake in that fun…swapped out for squats and some KB swings. Kept moving which was the important part!
Great work All Stars! Strong on the Strict Press and you all were jumping through those lunges!
Thanks Coach Chris – great warm up – suicide runs are just sooooo much fun! 😉
STR
“Love Burger” 2
3+8
The last two days, Quad dam!!! That is all.
STR:
46×5
53×5
60×3
63×2
53×3
46×3
These were very heavy today.
Love Burger: 2+41
C2B, regular lunges, 65#
STR:
35 x 5
45 x 5
50 x 5
55 x 3
50 x 5
WOD: RR, regular lunges, 55#. 2+27
My quads were still lit up from yesterday’s WOD so I physically couldn’t jump out of the bottom of the lunge, had to switch to regular lunges. Went with 55# for the S2OH and the first six or so felt like a breeze, but couldn’t get the next one past my chin. Chris helped me push through, put the bar down a second, pick it back up and keep on going. Glad I went with the weight I chose, even though I couldn’t go unbroken! Awesome job All stars, way to crush it this morning! Thank you so much for the great coaching Chris, loved the warmup!
16:30
>STRENGHT – Strict Press
65% x 5 – 95#
75% x 5 – 110#
85% x 3 – 125#
90% x 2 – 130#
75% x 3 – 110#
65% x 3 – 95#
>WOD – 3+40 (115#)
Thank you Sarah!
Wednesday 10/5/16
Strength- Strict Press
65% x 5 at 55lbs
75% x 5 at 60lbs
85% x 3 at 70lbs
90% x 2 at 75lbs
75% x 3 at 60lbs
65% x 3 at 55lbs
WOD- 2+52, 55lbs S2OH, kipping
Great job 430pmers! Awesome class Sarah, thank you!!!
Strength: Strict Press based on 115 lbs
WOD
2+47
STR: Strict Press percentage work
WOD: “Love Burger”
3 + 25 (100#)
Great work 7:00!
Thanks Krystle!
Kristin at 2 day real estate seminar . School ,Kids, pick ups drop off ,football ,homework,gymnastics ,making lunches ,cracking the whip ! Lol actually didn’t have have to kids have been great ! etc etc.
That’s my WOD ! Lol
Strength
Strict press
90/100/115/120/100/90
WOD
3 + 22 (95#)
Those jumping split lunges + Burpees – whoa!
Great job 7:00 pm! Thanks Krystle!
STR- strict press from 1RM of 75
WOD-3 (45#, jumping pull ups) As usual, my biggest hang-up was the burpees.
Great job 6 pm, thanks coach Krystle!