Thursday, July 15 2021

Posted by Mandee on July 14, 2021   |   9 Comments



Sumo Deadlift Build Up 5×3   E3MOM

**Building Up to a 3RM**

5min AMRAP:

7 Sumo Deadlift High Pull   95/65   RX+115/75   MRX 75/55
14 Box Jumps   24/20   RX+30/24   MRX 20/18

Rest 3min/Add Weight

3min AMRAP:

7 SumoDeadlifts   225/155   RX+275/185   MRX 185/125

7 Over the Bar Burpees

Rest 2min

1min AMRAP:

Max Russian Kettlebell Swings   24/16   RX+32/24   MRX 20/12


Grip/Core Development

1min Right Side Plank

1min High Plank

1min Left Side Plank

1min Low Plank

100m Plate Pinch Carry straight to – 100m KB/DB Farmers Carry




9 responses to “Thursday, July 15 2021”

  1. WendyWW says:

    Courtney–this is the best bad-ass picture of you!! Looking strong!

  2. Mandee says:

    Dang that’s an awesome shot! Courtney killing it out on the track, putting in work and pushing herself like she always does. This lady has been throwing down with us for a long, long time, but I can still remember the first day she showed up for her test out at the old gym. She said she was just going to join for a month, but we were all secretly hoping she would decide to stick around longer. Lucky us ? You rock, Courtney! Keep it up!

  3. Hal says:

    A. 355

    B. 3+15 / 2+4 / 32 rx+

    C. Complete

  4. Bo says:

    A: 305
    B: 4 / 2+3 / 40 rx
    C: complete

  5. Maggie says:

    What an awesome picture of an awesome person!! So glad you’re back, friend!

  6. Kim G says:

    A. Training (105-135-155-185)
    B. 4+3 • 3 • 37 rx

    Thanks for the encouragement, Bradley! ?

    I want to be Cortney when I grow up! She does it all and makes it all look easy! ??‍♀️??️?‍♀️?

  7. Melissa B says:

    Glad to have Courtney back! I enjoy the days we get to WOD together!!

  8. Courtney says:

    If y’all need me on a Saturday you can find me on that red path 😉 Great to be back with all these motivating buddies! Thanks for the kind words, friends!

    • Jeremy T. says:

      I’m just glad the coaches were nice enough to cut me out of the picture and not showing me a good 5 or 10 yards behind you. Thanks again Courtney for the push last Saturday!