Friday, November 18 2016
Posted by Mandee on November 17th, 2016
12 responses
WOD: 10 minute AMRAP of: 20 hang power snatch 75/55 or 95/65 or 115/75 200m run or 40 double unders 20 Military ab-mat anchored sit-ups RX+ 20 GHD sit-ups (MRX ab-mat anchored sit-ups) rest 5 minutes, then: For Time: 200m run, rest 1 minute 400m run, rest 2 minutes 800m run, rest 3 minutes 400m run, rest 2 minutes 200m run, rest 1 minute, then straight to: "FINISHER" For Time: 25 burpees to a 45lb plate Check out Mason Dixon's menu for next week. nov-21 To place an order, click here!
12 responses to "Friday, November 18 2016"
November 17, 2016 at 3:49 pm
November 17, 2016 at 3:49 pm
November 18, 2016 at 3:41 am
November 18, 2016 at 3:50 am
B. :41/1:29/3:17/1:39/:43 = 7:49
C. 1:05
November 18, 2016 at 6:01 am
A) 3+12 @75lb & DU
B) 7:06
C) 1:27
November 18, 2016 at 6:50 am
7:40
:57
November 18, 2016 at 7:10 am
9:08
1:11
November 18, 2016 at 9:42 am
A. Back squats with chains: 3@155 + chains, 2@175 + chains, 1@205 + chains, 3@175 + chains, 2@205 + chains, 1@215 + chains
B. EMOM x 14 minutes:
1st min: squat cleans (5@105 for 7 rounds)
2nd min: ring muscle ups (5,5,3,3,3,3,3)
C. EMOM x 14 minutes:
1st min: 8 hang power snatch @ 65
2nd min: 8 burpee over the box jumps 20"
November 18, 2016 at 12:11 pm
B. 8:22
C. 1:36
November 18, 2016 at 12:21 pm
B. 12:02 row
C. 3:09
November 18, 2016 at 12:21 pm
3 @225 - 2 @275 - 1 @305 - 3 @255 - 2 @275 - 1 @315
B. EMOM for 14min alternating between :
- 5 Cleans @155 ( alternated - power / squat )
- MUs - 5, 5, 5, 5, 3, 3, 3
C. EMOM for 14min alternating between :
- 8 Hang Power Snatch @95lbs
- 8 Burpee over the box jumps
November 18, 2016 at 1:31 pm
A: E2MOM for 5 rds - 7 reps bench press @185# + 3 reps back sqt @265#
B: E2MOM for 5 rds - 1 rep 3 position Power Snatch @135# (floor/below the knee/above the knee) + 3 reps back sqt @225#
- no lifters, no belt. Worked on form/technique, depth, tight core, breathing, speed.