Tuesday WOD

31
Mar

Tuesday WOD

Deadlift
3 x 5 sets @ 85%

AMRAP in 10 min
8 Deadlifts (225/155# or 60%)
16 Burpee over Bar

Compare to June 2/14

What a great crew!

What a great crew!

33 Responses

  1. Rachel

    mobility
    wu x 2
    strength – Deadlift
    3 x 5 sets @ 75#

    WOD ; AMRAP in 10 min
    8 Deadlifts 55#
    16 Burpee over Bar

    4 rounds & 10 Burpees
    cash out – figure 4

  2. Trent

    wu x 2

    strength – Deadlift
    3 x 5 sets @ 85%
    135wu – 225wu – 270 – 270 – 270

    WOD Rx
    4 rounds + 10 Burpees

    14 reps slower from June 2nd but DL was 190#, PR for weight.

    Tried more reverse grip on the DLs and it is working very well.

    Good Job 6am!

  3. Love the picture 🙂 The Open was great this year
    WU+mobility+5 negative pull ups+5 10 second ring holds+10TTR

    Crossover symmetry-Iron Scap. Definitely felt the burn on those!

    Floor press 5×5 @55#

    Double tabata (8mins) plank & superman. Mom joined half way through 🙂

    Deadlift wu5x95-135-150#
    5×160#-160-160

    WOD: AMRAP 10min
    8 deadlifts @115#
    16 burpee over bar
    4 rounds + 14 burpees
    Nice race with Larry. He says we’ll get 5+ next time haha
    Burpee transitions were slow today. Better next time

  4. Shane Hayes

    Mobility and Wu x 1
    Group mobility
    Strength 3×5 deadlift @85%
    225 x 10
    315 x 5
    405 x 3 (5 sets)
    Wod rx’d
    6 rds even
    Great class Mario and great work 6 amer’s!!!
    Feels good to be back at 6am!!

  5. Maria

    Strength 3×5 deadlift @85%
    125 x 5
    175 x 5
    205×5
    205×5
    205×5

    WOD Rx

    5 rounds + 1DL

    Very happy did this last time @ 120# and got 5+ 10burpees. I was debating going legs are toast from 15.5 yesterday but I felt energetic enough and it’s deadlift day 🙂

  6. Steph H

    Mob
    WU x2

    Group Mob

    Deadlift x5
    WU @ 125-145-165#
    3 sets x 5 reps @ 190#

    WOD: AMRAP 10 mins
    8 deadlifts @ 135#
    16 burpees over bar

    Total: 3 rounds & 4 burpees

  7. Great picture! The open was a great experience again!

    Deadlifts
    WU- 5×85,125
    3 sets of 5 @ 140#

    Wod: AMRAP in 10 min @ 105#
    8 deadlifts
    16 burpees over bar

    5 rounds + 1 Burpee over bar

    Great work 4oclock crew! Great coaching steph!

  8. Mobility and Wu x 2

    Group mobility

    Strength 3×5 deadlift @85% — 305#

    WU @ 135-185-225

    WOD scaled to 185#

    4 Rounds + 1 burpee

    That’s a 5 rep PR, I’ll take it! Thanks Steph.

  9. Heather S

    Strength
    WU 155-185-205
    Deadlifts 3 x 5 reps at 85% @245
    First set lost my grip at 2 reps; next two sets felt heavy but used mixed grip so got it one!

    Wod: AMRAP 10 min
    Rx’d
    4 rounds + 1 burpee

  10. Amy Hogan

    Mobility
    WU x2
    Group Mob

    Deadlift x5
    WU @ 95-125-145
    3 sets x 5 reps @ 170#

    WOD: AMRAP 10 mins
    8 deadlifts @ 125#
    16 burpees over bar

    Total: 4 rounds & 4 deadlift

  11. Oly Class
    Mob
    Berg. WUP

    Wod: Not sure what the name of this one was but it should have long and heavy in it (thats what she said). 😛

    Every Minute:
    Snatch
    Clean
    DL
    complete one movement adding 10lbs every min until failure. Once failure is achieved add 10lbs and move on to the next movement. Continue until all movements have been completed to failure.

    I know, It’s hard to explain trust me it’s even harder to keep track of 😀

    Snatch: 185 (matched PR)
    Clean: 275 (30lb PR)
    DL: 385 maybe? frankly I was pretty close to losing consciousness at this point so lets go with whatever 😀

    Amazing night of weightlifting, I can’t thank Kevin enough for the drills and tips, and Shane and Mandy and Lance and Jeff, frig even the cashier at Sobey’s for beating hip extension into me. I still get forget but I think about it ALOT more than I used to. One step closer to my goal!

  12. Strength
    WU 185-235
    Deadlifts 3 x 5 reps at 85% @285
    Took wrong plates that where near 45 asuming they where 45 but was 25

    Wod: AMRAP 10 min

    6 rounds 5 burpees @ 185 (i never unloadded the bar had wrong plates)

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