Tuesday, August 16 2016
Posted by Mandee on August 15th, 2016
31 responses
WOD: A. Bench Press: 6 - 5 - 4 - 3 - 1 E3MOM B. With a continuously running clock: 0:00 - 1:00: max reps Russian KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 1:00 - 2:00: rest 2:00 - 3:00: max reps hand release push-ups 3:00 - 4:00: rest 4:00 - 8:00: 400m run for time At 8:00 mark, begin: 3 rounds for time of: 24 Russian KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 12/10 hand release push-ups 400m run Score = max reps KBS, max reps push-ups, 400m run time, and WOD time C. Core and Grip Development: 2 minute high plank hold with 1 push-up every 10 seconds 200m KB or DB farmers carry, heavy Check out Mason Dixon's menu for next week. August 22 To place an order, click here! YOGA is canceled tonight.
31 responses to "Tuesday, August 16 2016"
August 15, 2016 at 3:17 pm
August 15, 2016 at 3:23 pm
August 15, 2016 at 3:33 pm
August 15, 2016 at 3:39 pm
August 15, 2016 at 3:43 pm
August 15, 2016 at 5:06 pm
August 16, 2016 at 2:59 am
B. 34 - RX+, 32 (might have these switched), 1:43, 12:45 RX+
C. Complete w/ 32 kg
August 16, 2016 at 3:13 am
A: 3reps Squat Snatch EMOM for 10min. Worked at 115# straight across
B: "Nancy" 5rft of 400m run and 10 OHS 95#. Time of 17:20, definitely NOT a personal best, running in rounds 4-5 was rough. Got stomped by the altitude! Oh well, good box and good crowd at their 0545 class.
August 16, 2016 at 4:20 am
Great 0600 this morning! Tough workout. Nate was in a spicy mood and played some fly music. Thanks for the great class Nate! And thanks to Steph for always pushing me :)
August 16, 2016 at 5:49 am
August 16, 2016 at 5:54 am
August 16, 2016 at 6:04 am
August 16, 2016 at 6:12 am
And no problem Dani! It's what I do :D
August 16, 2016 at 6:30 am
B. 37 Russian KBS Rx+
C. 36 HRPU
D. 8:52 Rx+
August 16, 2016 at 6:51 am
A. Back Squats :
6 @275
5 @290
4 @310
3 @330
1 @360
B. WOD = 9 + 5 rx
C. 31
August 16, 2016 at 7:08 am
August 16, 2016 at 8:03 am
A. Been working with dumbbells for most presses to try and strengthen up my weak shoulder with some instability. Getting better, slowly :)
B1. -39 @ 32kg Russian Swings
B2. -40 HRPU
B3. -1:19 400m Run
B4.- 9:59 RX+
I talked a lot of smack today about how I was gonna beat Mary Helen and she almost made me sick. It was a good push for sure, but dang. However, Bradley blew me out of the water...dang that guy!
August 16, 2016 at 8:05 am
A. 225(6) - 245(5) - 260(4) - 275(3) - 295(1)
B. 7+6 RX, Rope Climb then Pull-up
C. 27
SMOKED!
August 16, 2016 at 8:41 am
B1. 36 Communist Swings (24kg)
B2. 10 Hand Release- shoulder injection
B3. 1:16 400m- Tokyo 2020 hopeful (jk)
B4. 11:33 Rx
C. Farmers carry and planking and stuff
August 16, 2016 at 9:01 am
August 16, 2016 at 9:46 am
August 16, 2016 at 9:49 am
Back Squats: 180(6) - 195(5) - 210(4) - 220(3) - 235(2)
WOD: 8 + 5 RX (rope climb then pull-ups)
PM Open Gym: Today's WOD:
A. 120(6) - 130(5) - 140(4) - 150(3) - 160(1)
B1. 37 Russian swings RX+
B2. 26 hand release push-ups
B3. 1:43
B4. 10:42 RX+
C. completed
August 16, 2016 at 9:54 am
A. 34 Russian Swings rx @32kg
B. 33 HRPUs rx
C. 1:16 400m run
D. 9:13 rx
August 16, 2016 at 1:34 pm
A. Back Squat 225(6) - 240(5) - 255(4) - 270(3) - 290(1)
B. 6 Rounds @ 135# - No rope so alternated between 10 C2B pull-ups and 10 ring dips
C. 24 BB Jumping Squats
August 16, 2016 at 2:21 pm
B. 34 Russian KBS with Green
C. 36 HSPU
D. 2+36
E. Completed with Green
August 16, 2016 at 2:22 pm
August 16, 2016 at 2:50 pm
40/42/1:25
10:39 rx+
August 16, 2016 at 2:53 pm
A: 190(6)-205(5)-220(4)-230(3)-250(1)
B: 38/40/1:19, RX+
C: 9:42, RX+
D: Complete w/ 70#KB
- Extremely fun class Mandee/Kodi! Jessica T. is always tearing it up! Super athlete, super bball coach and super sweet!
August 16, 2016 at 3:37 pm
6 @195
5 @210
4 @220
1 @235
1 @245
August 16, 2016 at 4:37 pm
August 16, 2016 at 4:51 pm
B: 36/25/1:46 I think!
C: 12:00 RX+