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Monday, January 11 2016

Posted by Mandee on January 10, 2016   |   23 Comments

Sarah C 1

Sarah C 2

Sarah C 3

 

 

WOD:

A. Deadlift: 10 – 5 – 10 – 5 – max reps  E2:30MOM

B. For time:

5 deadlift  275/185  RX+ 315/215  (55 and over 225/155)

250m row

5 toes to bar  RX+ knees to bar

10 deadlift  275/185  RX+ 315/215  (55 and over 225/155)

500m row

10 toes to bar  RX+ knees to bar

5 deadlift  275/185  RX+ 315/215  (55 and over 225/155)

250m row

5 toes to bar  RX+ knees to bar

Rest exactly 2 minutes, then:

“FINISHER”

2 minutes max reps Russian KBS 40kg/32kg/24kg/20kg/16kg/12kg

 

23 responses to “Monday, January 11 2016”

  1. Nathaniel says:

    Sarah is repin’ for CFHSV and performing the rare strict push-up. Nice form Sarah!

  2. Calvin says:

    That is one STRONG looking push-up!

  3. Brian says:

    Sarah is always representing in the 5am class. She is solid as a rock!

  4. Mandee says:

    Great job Sarah!! Looking strong and awesome! 🙂

  5. Dani says:

    Daaaannnggg!!! What an incredible picture progression! I haven’t met Sarah?! But if she’s a 5amer I probably won’t looking amazing Sarah! I want to be more like THIS.

  6. Dana says:

    Looking good Sarah! See in the AM.

  7. Kobra says:

    Way to show up and represent Sarah! I seen those stellar push-ups from across the gym! Keep up the hard work!

  8. Clair says:

    A. 145(10)175(5)145(10)175(5)Max rep 155(1)-Back was done..
    B. 8:31@145
    C. 31 KBS with 24kg
    It was a cold but great Monday morning! Thanks for the awesome coaching, Mandee!

  9. CoachDB says:

    Who wants a heavy deadlift and gymnastic WOD for the Open or how about another heavy deadlift ladder WOD like a couple years back.

    A. 10@325 – 5@385 – 10@325 – 5@385 – 5@355
    Was hoping to get 405 for 5 – Still have a long way to go. – Man this rep scheme with strength endurance getting us ready for open is rough and tough.

    B. WOD RX+ = 6:50 – well I ran 200-400-200m so not RX+ for row
    Hoping to go unbroken, but that round of 10 had to do sets of 5 on deads and knees to bar

    C. 49reps 2pood/70lbs

  10. Bradley says:

    That’s what I’m talking about Sarah!!

  11. Calvin says:

    A.10@295-5@385-10@295-3@385-6@340
    B.8:11 RX+
    30@40kg (I felt good about this score until I saw George’s from this morning. You are a BEAST!)

  12. DUKE says:

    7:45 rx

  13. Devonne says:

    A. 175(10) – 195(5) – 175(10) – 195(5) – 165(8 reps)- ouch

    B. 10:05 at 155# / scaled to KAHAP

    C. 52 reps @ 20 kg

  14. Tracy says:

    8:22 rxd
    35 swings @ 24kg

  15. steve price says:

    A. 275(10)-345(5)-275(10)-345(5)-325(7)

    B. 10:52 Rx @ 315, started out knees to bar and had to switch to toes to bar.

    C. 38 reps @ 40 kg

  16. steve price says:

    A. 275(10)-345(5)-275(10)-345(5)-325(7)

    B. 10:52 Rx @ 315, started out knees to bar and had to switch to toes to bar.

    C. 38 reps @ 40 kg

  17. Caroline says:

    A. 185(10)-245(5)-195(10)-245(5)-205(7)
    B. 8:04 Rx
    C. 44 @ 24kg

  18. Josh Kennedy says:

    A: 205-275-205-275-235(10)
    B: 9:17 Rx’ed
    C: 50 reps at 2pd

  19. Justin says:

    325(10)-415(4)-325(10)-415(3)-375(5)
    8:52 rx+
    42@40

  20. Mac says:

    335(10)-425(5)-355(10)-425(5)

    8:04 rx+

    36@44kg

  21. Rob L says:

    Still staying light coming back from my back injury, but this was the heaviest I have deadlifted in a long time. Felt good!

    135 – 185 – 165 – 195 – 9 reps @ 195

    7:48 @ 185