Thursday, July 28 2016
Posted by Mandee on July 27th, 2016
15 responses
WOD: A. Alternating Combo Power Sets: E3MOM for 4 sets Max reps back squat 125% BW / 100% BW 4 squat snatch 65-75% Max reps back squat 100% BW / 85% BW 4 squat snatch 75-85% B. Ascending 11 minute AMRAP of: 1 burpee chest t0 bar pull-up OR 1 muscle-up (ring or bar) 1 squat snatch (75-80% 1RM) 2 burpee chest t0 bar pull-up OR 1 muscle-up (ring or bar) 2squat snatch (75-80% 1RM) 3-3, 4-4, 5-5...continue pattern until time expires. C. Core Development: 30-50 hip extensions 30-50 stiff leg deadlifts Check out Mason Dixon's menu for next week. Aug1 To place an order, click here!
15 responses to "Thursday, July 28 2016"
July 27, 2016 at 3:30 pm
July 27, 2016 at 3:37 pm
July 28, 2016 at 4:39 am
A. Back Squats 250(8) - 205(16)
Squat snatch 105 - 135
B. 6 Rds + 7
115 Squat Snatch
scaled to banded ring MU transitions
July 28, 2016 at 5:05 am
A: 205(10)-115(4)-175(15)-130(4)
B: 5+6, RX (RMU and 76.5%snatch=130#)
- Great class, great warmup Mandee! Strength felt really weak today.
- Calvin is one CF beast! A super nice guy too!
July 28, 2016 at 5:08 am
July 28, 2016 at 6:45 am
- 20 reps @125% ( 215 )
- 4 reps @135
- 20 reps @100% (175 )
- 4 reps @150
B. 5 + 3 rx @ 140, ring muscle ups
C. Completed
July 28, 2016 at 10:30 am
225-10
115-4
135-4
5+2 scaled with bar mu
July 28, 2016 at 10:31 am
4 squat snatch @ 105#
20 reps @ 85% (110)
4 squat snatch @ 120#
B. 5 + 3 RX (ring muscle ups, 120#)
C. Completed
July 28, 2016 at 11:33 am
95x4
205X14
115x4
WOD
115 w/ BMU (12 RMU misses) 4+1
July 28, 2016 at 12:58 pm
A. 22@235 (125%)
4@145
22@185 (100%)
4@165
B. 6+2 w/155 and bar mu
July 28, 2016 at 1:23 pm
B. 4 reps @ 95
C. 18 reps @ 235
D. 5 + 6 @ 95# / chest to bar
July 28, 2016 at 1:50 pm
B. 4@115 muscle snatch
C. 10@105
D. 4@105
E. 6+2 scaled to #105 power snatch, pullups
July 28, 2016 at 3:06 pm
135
20 @ 225
175
5+4 ring MU / 170
July 28, 2016 at 5:15 pm
105
115
115
5 RX Ring MU/ 110
July 28, 2016 at 5:27 pm
4 @ 75
15 @ 130
4 @ 85
7+12 RX @ 75 BC2B