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Happy Birthday to Jess S!! (Thursday)
Warm Up and Mobility
Strength
Strict, Push or Bench Press
60% x 5
70% x 5
80% x 5
85% x 3
80% x 3
Or
Oly
Snatch Grip Push Press 1 x 10
Snatch Balance 3 x 1
OHS 3 x 1
“The Sanderson Sisters”
3 Rounds for Time
21 x Ab Mat Sit Ups
15 x Deadlifts 225/155
9 x Box Jumps 30/24
Run 200m with Med Ball 20/14
STR
WOD – 11:20 (195#)
Nice work 9:30, thanks Phil!
Great work as always Ben!
WOD: 9:26 (85#, 24″, 10#)
STR
Thanks, Phil! Great work 9:30!
Great job today Coy! Stop by 9:30 more often will ya lol
Strength – 95, 115, 135, 145, 155, 165 push press
WOD – 11:53. 225# 30″, 20#
1 missed box jump = DNA left on the box….
Strength
Push press
Established a 205#
WOD = 9:47 ( 225#)
All deads unbroken
Everything else went according to plan .
Thanks for a good class PJ !!
Strength
Strict Press
60% x 5- 50#
70% x 5- 55#
80% x 5- 65#
85% x 3- 70#
80% x 3- 65#
“The Sanderson Sisters”
3 Rounds for Time
21 x Ab Mat Sit Ups
15 x Deadlifts (115#)
9 x Box Jumps (20)
Run 200m with Med Ball (12#)
Thanks Phil and nice work 9:30!
18:30
>OLY-
Snatch grip pp -95
Snatch balance -115,135,155
OHS -175,195,205F ;(
>WOD- 10:50 (175#DL)
Easing in those DLs!!
Thank you PJ!
Strength : push press
WOD: “The Sanderson Sisters”
3 Rounds for Time
21 x Ab Mat Sit Ups
15 x Deadlifts 105lbs
9 x Box Jumps 20in
Run 200m
(Got 12:10)
Great class PJ! Thank you! Awesome work 430pmers!