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Janet D!!
Warm Up and Mobility
Strength
Deadlift
50% x 8
60% x 4
70% x 2
80% x 1
90% x 1
101 – 105% + x 1
This is a max out session. You do not need to use these % to achieve it. Use what works for you
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Single Unders
– Double Unders
– Triple Unders
Open
100′ Handstand Walk
Every time you break complete 30 x Double Unders & 12 Pistols
Movie Clue – Christmas
“Diane”
21-15-9
Deadlift 225/155
HSPUs
9 Minute Cap
Strength – deadlift
275# (10# PR)
“Diane”
5:59 (125#, 15-12-9 HSPU with 1 abmat)
good work 5am, thanks pj!
STR: 325# DL, tried for 345, but didn’t have it in me today.
WOD – 5:18 (185#, 15-12-9 HSPU)
I didn’t post on the whiteboard… shame, SHAME! Also, I really need to learn how to do kipping HSPUs. Strict is good and all, but….
Coy, good luck on all your future endeavors. Its been a pleasure to get to know you and to workout with you during the 5am’s.
STR
WOD: 4:47 (175#)
Way to get after it 5 am! Thanks PJ!
mobility
5:37 (155#)
Great work, 6am, thx PJ.
Enjoy the day.
STR – 230# 5# PR
Totally unexpected! I almost didn’t bother to even try – probably could have gone a bit heavier but I decided to just enjoy the 5# PR. There were more deadlifts to enjoy…
WOD – 3:45 (105#, 15# db presses) 15 seconds off my last one
Will up the weight next time I meet up with Miss Diane.
Great work All Stars! Ori and Rjae – thank you for sharing Loki with us this morning – that is one cutie patootie!
Thanks Coach PJ!
Strength 165# PR
WOD:
6:53
95#
1 ab mat
STR: 205# which is a new 5# PR. Yay! Thanks for the help and direction Mike!
WOD: 5:42 (105#, box HSPU) this was my first meeting with Diane and it felt good!
Huge 9:30, great job guys! Thanks Mike!
Your first meeting went really well, awesome job today!!
Str 215# PR
Good to be back after 3.5 weeks.
WOD: 4:51 (100#, box HSPU)
Great to have you back buddy!!
Mobility
WOD: 7:02- kept it slow and light on the deads, 95#, box HSPU
Nice work 9:30 and thanks Mike!
Looked great today Sam, take care of that glute!
Strength today. Felt good to lift heavy things again. Worked up to 215#
WOD- 4:45 (85#, box) 15, 12, 9
Thanks for a great class Lauren! Nice work 4:30!
STR 180# PR (previous was 175#)
WOD 4:54 90# deadlifts, box hspu’s
First time with Diane, I enjoyed it!
Way to go 4:30, thanks LC!
STR: Worked up to 235# with Sam.
WOD: 5:10 (95#, 1 ab mat)
First meeting with Diane. Thanks LC!
Went very light on
Deads concentrating on form and getting L4/L5 back in the game at very smart pace .
WOD 5:32 ( 135# )
Deads were light for me but needed to be Crisp & true to form with proper breathing to heal for the long haul .
The HSPUs were a shocking surprise of misery as to having time off . Got em done though .
Great class !!
Thanks Lauren !!