Reminder – No classes tomorrow!
EMOM for 8 min
Deadlift x3 @ 75%
Death By Deadlifts + Burpees over Bar
On the minute, every minute, complete the following…
1 Deadlift (275/185# or 75%) + 1 Burpee over Bar
1 Deadlift + 2 burpees over bar
1 Deadlift + 3 burpees over bar
Continue adding 1 burpee over bar each round until you can not longer complete the work in the one minute round.
Compare to June 20/17
EMOM for 8 min
Deadlift x3 @ 75% – 105#
Death By Deadlifts + Burpees over Bar with 105#.
Got over the bar on the 10th rep of the 10th round at 1 second past 00. Some people said I made it at 00, but I was done.
Powerlifting classs
Squats x 5 @ 40% 50% 60%
85-110-135
Glute ham raises with bench 3×10
85-105-125
Bench x 5 @ 40% 50% 60%
60-75-90
Incline dumbbell press: 3×10
30-35-40 (needed a bit of spotting on my last few reps at 40)
Thanks Shane!
Did a 23 min Rom Wod
Mobility and Wu x 1
Open gym did a conditioning Wod….
21 cal row
21 power snatches @75#
21 thrusters @75#
21 cal row
18 power snatch @95#
18 thrusters @95#
21 cal row
15 power snatches @115
15 thrusters @115#
21 cal row
12 power snatches @135
12 thrusters @135
21 cal row
9 power snatches @155#
9 thrusters @155#
30 min cap
Finished 5 reps of the 155# snatch…..ouff
10 am class
Deadlifts did 4 min of the Emom @ 405 the rest @ 315
Wod rx’d : 16 reps in the round of 17. Wish I had made the next Rd. Next time it will be 18! 🙂
OG
T-spine
Back Squats X5 @ 135-185-195-200-205-210-215#(5# PR)
EMOM for 8 min
Deadlift x3 @ 75%
285#
Death By Deadlifts + Burpees over Bar
On the minute, every minute, complete the following…
1 Deadlift (275) + 1 Burpee over Bar
1 Deadlift + 2 burpees over bar etc
10 burpees in 11 min