Friday, October 2 2015
Posted by Mandee on October 1st, 2015
12 responses
WOD: A. Bench Press: 10 - 8 - 6 - 4 - 2 E2:30MOM **prior to each bench press set perform 5 clapping push-ups or 5 upward angle bench exploding push-ups, then straight to bar B. Sprint Rounds: For Time: 5 over the bar burpees 6 power cleans 135/95 RX+ 155/105 (55 and over 105/70) 10/7 hand release push-ups RX+ 15/11 (55 and over 7/4) 15 WBS 20/14 10'/9' RX+ 20/14 11'/10' or 25/20 10'/9' (55 and over 20/10 9') rest 2 minutes, repeat 3 more times for a total of 4 rounds Score = total time minus 6 minutes of rest C. Flexibility Development: 2 x 30sec seated straddle stretch 2 x 30sec American splits stretch each side 2 x 30sec Chinese splits stretch Check out Mason Dixon's menu for next week! 910-5 To place an order, click here. Orders due by noon on Friday.
12 responses to "Friday, October 2 2015"
October 1, 2015 at 3:35 pm
October 1, 2015 at 3:52 pm
October 1, 2015 at 4:08 pm
October 1, 2015 at 4:29 pm
October 1, 2015 at 4:34 pm
October 2, 2015 at 1:41 am
5:57 Rx'ed
October 2, 2015 at 3:09 am
8:00 rx+
October 2, 2015 at 4:30 am
B) 10:30 Rx+
C) Completed
October 2, 2015 at 7:18 am
Great place to drop in and Nick was great!
A: 110 FS to split jerk
B: 4x10 banded tricep pull downs
C: 9:42 rx
21-15-9
WBS
pull ups
(With 5 burpees EMOM)
October 2, 2015 at 10:31 am
B. 7:58 RX+ (105, 11 HRPU, 20lb to 9')
October 2, 2015 at 12:50 pm
B. 6:28 rx
October 2, 2015 at 2:11 pm