Deadlifts x12
3 sets building (start at 50%)
Try to stick with an overhand grip for every rep. It will be tough near the end of the sets, but it will help you with your grip strength/endurance.
6 rounds
200m Run
15 DB Front Rack Box Step-ups (24/20”)
It’s easy to make the runs the rest in any workout. Don’t do that today. Run hard, and catch your breath doing the step-ups. There’s no Rx weight, so choose one that you can do fairly comfortably. If we run out of a certain weight for DBs, grab a set of KBs. I want to see some fast times for this one!
Mobility
WU x 1 + 400m run
Group WU + Mobility
Deadlifts x12
3 sets building (start at 50%)
115-125-145#
WOD: 6 rounds
200m Run
15 DB Front Rack Box Step-ups (20” w/20#DBs)
Time: 12:31
Thanks Mario. Good job everyone!
WUp
Deadlifts x12
3 sets building (start at 50%)
#165 – 185 – 205 – 225 (Felt good had time added extra set)
6 rounds
200m Run
15 DB Box Step-ups (20”) #20DB (found these hard on knees)
Time 14:58
Thanks Mario.
MOB + Group WU & MOB
Deadlifts x 12 – 1-Hand KB DLs
3 sets building (start at 50%)
70# x 1
80# x 2 + 12 KB DLs
WOD: 6 rounds
200 m Run
15 DB Box Step-ups (24” – 25# DBs)
Time: 17:08
Mobility
WU x 1 + 400m run
Group WU + Mobility
Deadlifts x12
3 sets building (start at 50%)
145-175-195lbs
WOD: 6 rounds
200m Run
15 DB Front Rack Box Step-ups (20” w/10lbsDBs)
Time: 14:22
Great job everyone, good class Mario!!
1-Leg KB Deadlift x12 @ 40-45-50#
WOD (20″, 2×25#) = 13:18
E2M5R DB Press 10×25#
OHS 3-3-3-3-3-3
135-135-145-145-155-155#
Jerk 3-3-3-3-3-3
135-155-155-165-165-165#
Deadlifts x12
3 sets building (start at 50%)
205-245-265
6 rounds
200m Run
15 DB Box Step-ups (24”) – 35#DB
14:08
Thanks Mario!
WU x 1 + 400m run
Group WU + Mobility
Deadlifts x12
3 sets building (start at 50%)
225-255-255
WOD: 6 rounds
200m Run
15 DB Front Rack Box Step-ups (20” w/20#DBs)
Time: 15:21
started with 30# first round and switch to 20#.
Mobility
WU x 1 + 400m run
Group WU + Mobility
Deadlifts x12
3 sets building (start at 50%)
135, 145, 155
WOD: 6 rounds
200m Run
15 DB Front Rack Box Step-ups (20” w/20#DBs)
Time: 15:56
This was way tougher than advertised…lol. 35 humidex did not help…
Deadlifts x12
3 sets
Wu 85. 105.
110 for the three sets
Hook grip hurts and sucks
6 rounds
200m Run sub 250 row
15 DB Front Rack Box Step-ups gray box 15# db
Time
16:24
Mobility
WU x 1 + Crossover Symmetry
Group WU + Mobility
Deadlifts x12
3 sets building
185# all 3 sets
WOD: 6 rounds
200m Run
15 DB Front Rack Box Step-ups (15# 20in Box)
Time: 11:06
Did not do the ‘Front Rack’ part for the step-ups.
5pm OG, threw down with a bunch of trainers
WOD with 25# db & 20″ box
13:01
Holy hottttt, but I’m NOT complaining 😎
Deadlifts x12
3 sets building (start at 50%)
50lb – 60lb – 75lb
6 rounds
200m Run
15 DB Front Rack Box Step-ups (10lb Db)
Had to scale down to 100m run the last 3 rounds
16:55
mob wux1
deadlift x 12
3 set 165-185-205
WOD
6 round
200 m run
15 DB box step up 20 in 20#
14:24
Deadlift x 12
135-185-205-225
WOD
20″ box
Started with 30# DB for two rounds then switched to 25#
Time: 16:23 I think
Fun sweaty workout with Chantal, Mandy, Shane & Cara.
Today was a good day! First workout in 44 days! It was awesome to get in and sweat with some buddies!!
Mobility and Wu
Wod
6 rounds
200m run
15 front rack dB step ups (35# @20”) only used right arm.
13:36
Great workout!!
First one back and right with me! Missed having you to workout with!
Thanks, and right back at you!!!
Deadlifts 3 sets of 12
115-120-125
6 rounds
200m run
15 db box step ups (20″ box, 15# dumbbells)
This was rough!
19:00
Deadlift x 12
205 – 215 – 220
6 Rounds of:
— 200m Run
— 15 DB step-ups @ 30#/24″
TIME: 15:50
Deadlifts x12
3 sets building (start at 50%)
85# 105# 125#
6 rounds
200m Run
15 DB Front Rack Box Step-ups (24/20”)
20# KB/ 20″ box
13:48
WOD with 20# db’s, 14:32
That was fun. I like running in the heat and it was like 27 degrees!
WOD with 15# DB – 17:29. whew!