Warm Up and Mobility
Strength
Deadlift
60% x 5
70% x 5
80% x 3-5
70% x 5
60% x 8
Or
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Offseason
Every 90 seconds complete
10 x T2B + 20 Double Unders
12 x T2B + 30 Double Unders
14 x T2B + 40 Double Unders
16 x T2B + 50 Double Unders
“Hamburger”
3 Rounds for Time
10 x Front Squat 185/125
15 x C2B
20 x Ab Mat Sit Ups
300m Run
Strength
WOD: 12:53 (140#)
I tried to pick a weight to go unbroken in the front squats… the last few of the 3rd round were a mental struggle between the desire to put it down and the thought of having to pick it back up. Great work to the small 5am, today. Thanks Lauren
Open
WOD: 11:28 (155#)
Awesome push 6 am…way to keep the foot on the peddle. Thanks Lauren, range of music today…priceless.
Strength: Deadlift
WOD: 13:53 (55#)
3 Rounds for Time
8 x Front Squat 55#
15 x Ring Row
20 x Ab Mat Sit Ups
200m Run
Mobility
WOD: 11:36
85#
10 kipping pull-ups
loved this one! Great job 6am! Trolls and Moana for the win!
STR – Deadlifts!!!!!
WOD – 12:22
35#/RR/200m
My plan was 150m but I was feeling good so I went for the 200m. I was excited to be able to run again – rowing is just not the same as running especially on a beautiful morning like this one.
LOVE Coach Lauren’s energy – it’s like sunshine on steroids – so much fun! Her music however…we need to find the right soundtrack for her…hmmmm
Great work All Stars – Fitness and Fun…perfect! Happy FRIYAY!
She really has the best energy!!
Mob
11:43 (115)
Great Class, LC – way to get after this one, 6am.
Enjoy the day
Strength
(Need to work on form!)
12:42 – ring rows, 65#
Killer workout
Great wod – swapped in deadlifts – jumping pull ups
should have squats back soon 😉
13:37 (105#)
STR: deadlifts, worked up to 140 (no max lift est. yet, but this is the most I’ve done.)
WOD: 11:59 (70#, 10 jumping pull-ups)
Thanks, Lauren! Great work, 4:30!
Hardcore after–thanks, Michelle!
Deadlift day, definitely felt heavy yesterday! Trying to stay on track with percentage work this cycle.
Fun wod, those front squats were killer. 95# front squats, ring rows, sit ups, 200m run. The runs were…not awful! Front squats were definitely the grind in this workout, first set was smooth but it was a mental battle not to put the bar down for the other two sets. 13:21.
Thanks Michelle!