Warm Up and Mobility

**Strength**

Deadlift

65% x 5

75% x 4

85% x 3

90% x 2

95% x 2

90% x 2

Or

**Oly**

3 x 1

Push Press + Push Jerk + Split Jerk

1RM

Split Jerk

“Symbol of Hope”

Death by Strict HSPUs

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OLY 65#

15# 11+2

Deadlift

65% x 5: 205

75% x 4: 235

85% x 3: 270

90% x 2: 285

95% x 2: 300

90% x 2: 285

WOD: 6 + 4

First time no ab mat. Awesome start for the week 6 am! Thanks PJ.

Strength/ deadlift

65% x 5: 100

75% x 4: 115

85% x 3: 130

90% x 2: 140

95% x 2: 150

90% x 2: 140

WOD “Symbol of hope”

9+6. One ab mat.

Progress!!! Last time my score was 11+7 on two ab mats. Excited I made it through 9 rounds with only one ab mat π

Great job 6 am! Miss some of the regulars this morning! Thanks PJ for keeping us moving and on time (mostlyπ).

Awwww – you pushed me to the limit yesterday! Rest Day π

Good girl! See you Friday π

Str: 135, 165, 185, 195, 205, 195

WOD: 13+5 (pike on box)

Thanks to Mike and Taylor for helping me with handstands after class!

12+11, last time got 12+6, 1ab.

Went UB through round 12.

did two sets of UB 11 by accident (for minute 10 and 11) which expended my energy…I will clear you soon, ladder!

Thanks Mike! Awesome job everyone!

STR

Deadlift

5×145#

4×170#

3×190#

2×200#

2×210#

2×200#

WOD: 11+9, 2 ab mats

Last time I got 9+7

STR: Deadlift percent work

WOD: “Symbol of Hope”

6+4 (1 ab mat)

Great work 9:30!

Thanks Mike!

Strength

Deadlift

5 x 2

135/185/225/275/305

WOD

Death by Strict HSPUs (Box) – 11 + 11

Great job 7:00 pm! Thanks Pj!

Deadlifts tonight, worked up to 225.

Death by…box hspu, pike positiin with 1 ab mat. I’ve done this different every time lately for one reason or another but I went back to pike with 1 ab mat, which I did in October and got 6+6 twice then, 8+4 tonight. I think I wrote 9+4 on the board now that I think about it..

Thanks PJ.

6PM

>OLY -1RM Split Jerk

5#PR- 230#

>WOD-7+5

HSPUs are no joke right now!

Earlier 17.2 ReDo

90 reps/ 4:40 split

Thank you PJ!

Strength: Deadlift

65% x 5- 115

75% x 4- 130

85% x 3- 145

90% x 2- 155

95% x 2- 165

90% x 2- 155

WOD: 10+7, super happy about this because last time I got 9+6! So fun seeing improvements. Nice job 4:30 and new peeps, thanks for the great coaching Gaff!

Meant to write in done on box!

Great work this afternoon, Sam. Your dreads and box hspus looked solid!

Did she wear her Red Sox cap to hide her baby dreads cuz she’s from Boston? – LOL!