Tuesday, December 15 2020

Posted by Mandee on December 14th, 2020

16 responses

5min Build Up Shoulder to Overhead

5min Build Up Hang Power Clean

5min Build Up DeadLifts

“The Equalizer" by DB

For Time: (18 min cap)

18 Deadlifts 175/115 RX+ 205/135 MRX 135/95

9 Hang Power Cleans
6 Shoulder to Overhead
200m Row or Run or 0.5km Assault Bike

12 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
400m Row or Run or 1km Assault Bike

9 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
600m Row or Run or 1.5km Assault Bike

Chest & Shoulder Development

48 Band Pull-Aparts

200m DB/KB Overhead Carry

16 responses to "Tuesday, December 15 2020"

Nathaniel says:

December 14, 2020 at 2:24 pm

Y’all better get that dog back in the fence. Junk Yard loose is a scary thought. Justin has been a staple at CFHSV longer than most and he’s a testament to longevity. He’s maintained his health and fitness with great balance over the years and it’s been awesome to watch. He casually chews his gum, says somethin slick under his breath, destroys a WOD without breaking a sweat, and flashes a grin as he walks out the door.

Lewis says:

December 14, 2020 at 2:29 pm

What a guy.

Flying J says:

December 14, 2020 at 2:38 pm

Who let that Dog out? Like the mailman, no rain,snow, sleet or hail, is gonna stop the Dog. He’s gonna take care of business.

Mandee says:

December 14, 2020 at 2:39 pm

So many great memories of CFHSV through the years, and Justin has been a part of just about every one. He’s been throwing down since we were back on the green floor, and he’s stayed steady and consistent along the way. Nobody, and I mean nobody, can do more work and look less phased than this dude. He’s the epitome of cool, calm and collected. ? Way to be, stud.

CJ VK says:

December 14, 2020 at 2:53 pm

When in doubt just ask yourself, “what would junkyard do?” and then do that.

Eric Hedges says:

December 15, 2020 at 12:09 am

WOD killer.

Hal says:

December 15, 2020 at 1:15 am

Keep your hands and feet in the vehicle at all times when observing animals in their natural habitat.

A. Complete

B. 9:20 RX

C. Complete

Tracy says:

December 15, 2020 at 5:41 am

Solid dude. Solid friend.

CJ VK says:

December 15, 2020 at 5:52 am

260 (HPC & PJ) / 275 / 355
9:23 rx+ (2019: 12:05 rx+, 2018: 9:31 rx)

duke says:

December 15, 2020 at 6:27 am

Junk yard dawg know everything....
10:20 rx+

Bradley says:

December 15, 2020 at 8:38 am

Junkyard dog about to head inside, grab that orange towel, and then tackle whatever is next. He makes everything look easy. He is a great dude who does everything the right way. Keep it up Justin!

Mandee says:

December 15, 2020 at 10:26 am

9:25 RX+ (row)