Get up and get down

5
Dec

Get up and get down

Deadlift
55×5-65×4-75×3-80×3-85+

2 rounds
10 Bar Muscle ups
20 Deadlifts (60%)
30 Burpee over bar

17 Responses

  1. Janet Sommerville

    65# pounds
    10 HPC
    10 S2OH
    40 singles
    7 HPC
    7 S2OH
    40 singles
    30 lunges
    40 singles
    7 HPC
    7 S2OH
    40 singles
    10 HPC
    10 S2OH

    5:59

  2. Mark

    Deadlift
    55×5-65×4-75×3-80×3-85+
    285# x 10

    2 rounds
    10 Bar Muscle ups – RRs
    20 Deadlifts (60%) – 200#
    30 Burpee over bar – Rnd 1 – Kickouts, Rnd 2 PUs

    TIME: 14:25

  3. Ryanne

    Deadlift
    55×5-65×4-75×3-80×3-85+
    Worked up to 190 for 5 reps

    2 rounds
    10 Bar Muscle ups
    First round did 8 strict Pullups , 5 ring rows
    Second round 6 strict Pullups , 7 ring rows
    20 Deadlifts (60%) – 135#
    30 Burpee over bar

    I struggled on the deadlifts on this workout. Ouff

    13:22

  4. Del

    Deadlift
    55×5-65×4-75×3-80×3-85+
    235-295-345-365-395×6
    2 rounds
    10 Bar Muscle ups – 15 RRs
    20 Deadlifts (60%) – 275# did 5 then 3s
    30 Burpee over bar
    14:50
    That was tough

  5. Cheryl

    Deadlift
    %85+ (110# x 10)

    2 rounds (16 min cap)
    15 hard RRs
    20 Deadlifts (80#) – sets of 10, 5, 5
    30 Burpee over bar (stepped over bar)

    10:56
    Thanks for class Shane!

    Got the strap-wrap-torture-therapy from Kevin after class. Hurt like hell at the time, but feels great now! Really worked. Thanks Kevin 💪🏽

  6. Laura

    Deadlift
    55×5-65×4-75×3-80×3-85+
    100-120-135-145-150#(10 reps)
    Based off 175-180# instead of 185 like Shane told me last week cause I was chicken. Moral of the story, Shane is right of course 🤣

    2 rounds
    10 Bar Muscle ups(ring rows)
    20 Deadlifts (60%-110#)
    30 Burpee over bar

    10:19

    Thanks Matt and happy birthday Blake!

  7. 44 Blake bday burpees 🎉

    Deadlifts
    165×5, 195×4, 225×3, 240×3, 255×5
    *first time going to true % since since before my injury

    WOD @ 155#
    (lower than 60% because my back still hates DLs)

    11:23

    BMU: 6-4 both rounds
    DL: 11-9, 11-5-4
    Burpees: steady(ish)

    Thanks Matt ❤️

  8. Jeff Leech

    44 Blake birthday burpees

    Deadlift
    55×5-65×4-75×3-80×3-85+
    225-285-335-360-385(7)

    2 rounds
    10 Bar Muscle ups
    20 Deadlifts (60%). 60% #270
    30 Burpee over bar

    13:12 rx

  9. Frankie

    Deadlift
    55×5-65×4-75×3-80×3-85+
    225-295-335-360-385(3)

    2 rounds
    12 strict pullups
    20 Deadlifts #270
    30 Burpee over bar

    15:14

  10. Marcel

    Deadlift

    55×5-65×4-75×3-80×3-85+

    205-245-285-305-325 x 5

    2 rounds
    12 strict pullups
    20 Deadlifts #225
    30 Burpee over bar

    14:11

    Thanks Shane!

  11. Kelly B

    Deadlift
    55×5-65×4-75×3-80×3-85+
    85-95-105-115-125# (5) Kept it light, testing out the ‘ol body

    2 Rounds
    Bar Muscle ups (scaled to 15 Ring Rows)
    20 Deadlifts (85#)
    30 Burpee over bar
    Time: 9:35

    Thanks Shane!

  12. Aubrey

    Deadlift

    55×5-65×4-75×3-80×3-85+

    185-215-235-255-275-285 x 5

    2 rounds
    15 hard ring rows
    20 Deadlifts #195
    30 Burpee over bar

    12:29

    Thanks Shane!

  13. Kristen

    Deadlift

    55×5-65×4-75×3-80×3-85+

    95-115-130-135-145

    2 rounds
    15 hard ring rows
    20 Deadlifts #100
    30 Burpee over bar (first round of these stepped over the bar for about half, second round was mostly jumping)

    15:01

  14. Derek Chase

    Deadlift
    55×5-65×4-75×3-80×3-85+
    275-325-375-405-425 x 8

    2 rounds
    12 strict pull ups
    20 Deadlifts (275)
    30 Burpee over bar (jumping,stepping out/ stepping over)

    14:32

    Thanks Shane!

  15. Melanie

    6pm class
    Deadlift
    55×5-65×4-75×3-80×3-85+
    110 – 130 – 150 – 160 – 170×5
    Note to self: learn reverse grip

    2 rounds
    10 Bar Muscle ups ( ring rows could have been done more challenging)
    20 Deadlifts (60%) 120#
    30 Burpee over bar (step over)
    12:21
    Cardio is not so great

    Then 7pm OG
    Created a partner workout to help Andre be more comfortable doing doubles in a workout
    20min AMRAP
    42 Situps
    42 Lunges
    42 Doubles
    42 Squats
    We split reps 10/10 – 11/11, then I let we did doubles until we tripped
    4 rounds and 8 reps

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