WOD:
A. 10 rounds of: 1 power clean & jerk every 90 seconds
B. 1 minute AMRAP of:
clean & jerk 75/55 or 65/45
rest 2 minutes
1 minute AMRAP of:
clean & jerk 95/65 or 75/55
rest 2 minutes
1 minute AMRAP of:
clean & jerk 135/95 or 95/65
rest 2 minutes
1 minute AMRAP of:
clean & jerk 155/105 or 115/80
rest 2 minutes
1 minute AMRAP of:
clean & jerk 135/95 or 95/65
rest 2 minutes
3 minute AMRAP of:
3 clean & jerk 135/95 (MRX 95/65)
3 bar facing burpees
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Dream team right there! Two ladies that are sweet as can be and tough as nails at the same time! Reppin’ the crack of dawn crew!
Time for a gun show!
Leesha and Mandee!!! Woo!
Two strong ladies right there. I enjoy see them each 5am class working hard and having fun at the same time.
These 2 show out every week at 5am. Making everything look easy!! Good work ladies!!
These two strong ladies throw down before most of us even wake up! And they’ve been doing it for years! Awesome work Mandy and Lesha! 🙂
Lesha and Mandy bring the pain ‘early’ and often!! This was a dynamite duo and they always show up to show out!
Anyone who can do this stuff in the middle of the night is my hero! Go girls! You two rock (while I roll over in bed!) 😂
Power house couple!!
No 0500 class is complete without Lesha and Mandy, two of the CFHSV pre-dawn stalwarts.
A: 185 straight across with PJ
B1: 60 reps (heavy option)
B2: 4+3
Get it 5:00AM Lesha & Mandy:) Looking AWESOME ladies!!!!!
Those two early risers are bad to the bone. Keep it up Lesha and Mandy!
A. 260 PR
B. 24/17/12/10/14 = 77 Rx (75/95/135/155/135)
C. 6+1 Rx
6:25am Garage Workout, in lieu of rest day:
A: E1:30MOM for 10rds, 1Power Clean + 1 Split Jerk
185-195-205-215-225-215-205-195-185-185 (did not attempt 1rep heavy)
B: Changed due to time constraint – C&Js, EMOM for 11min, rest odd min
95(10linked)-95(10linked)-135(10linked)-155(5)-135(10linked)-155(10)
A. 235
B. 20 / 16 / 11 / 12 / 12 – 5+5 – Heavier
A. 245 PR
B. 76 total with 75/95/135/155/135 — 4+3 @135
A. 215
B. 63 Rx (19/16/10/8/10) @ (75/95/135/155/135)
C. 4+5 Rx @ 135#
8:15 class:
A: 135-145-155-165-175 PR
B: 87 RX 27/23/12/13/12/ 6rds
10:15 Open Gym: “Annie”
6:21 PR
Bench press: 105(12) 115(9) 125(7) 130(5) 135(4)
815 Class:
A. 185
B. 96 reps RX with heavier weights
C. 6 + 2 rx
1015 Open Gym:
Annie: 4:50
Bench Press: 115(12) – 125(9) – 135(6) – 140(4) – 145(2)
A) 305
B) 84 reps RX @ heavier weights
C) 6+4 @135
165-185-205-215-225-235-245-255-260(x)
25/24/15/12/14=90 @75/95/135/155
6+2
A. 175
B. 68 with heavy weights
C. 3+3 rx@95
Also these CF models of the day will eat you for breakfast, which is why I go in the afternoon.
A. 135 – 165 – 185 – 205 – 225 – 245 – 255 (clean only)
B. 71 reps at heavy weight
C. 3 + 3 @ 135