Wednesday, April 20 2016
Posted by on April 19th, 2016
21 responses
A. 2 minute max kettlebell swings (athlete chooses load) rest 3 minutes 500m row for time: B. Deadlift = 5 sets of 5 reps E2MOM C. 8 minute AMRAP of: 15 calorie row 5 deadlift 275/175 RX+335/215 (55 and over 225/135) 30 double unders 10 kettlebell swings 24/16kg RX+32/24kg (55 and over 20/12kg) D. Core Development: 30 GHD sit-ups or 30 Military ab-mat sit-ups anchored 30 butterfly ab-mat sit-ups 30 evil wheels or barbell rollouts 30 barbell or banded good morning Check out Mason Dixon's menu for next week. 4-25 To place an order, click here.
21 responses to "Wednesday, April 20 2016"
April 19, 2016 at 3:34 pm
Stellar, Shelby and Esther!
April 19, 2016 at 3:38 pm
April 19, 2016 at 4:59 pm
April 20, 2016 at 3:41 am
April 20, 2016 at 5:05 am
April 20, 2016 at 5:52 am
April 20, 2016 at 6:53 am
B. 1:35 ( 500m row )
C. 355 across
D. 3 + 2 rx+
E. Core Development = completed
April 20, 2016 at 6:55 am
A: 48 @ 32kg
B: 1:34 row
C: 315-315-315-335-335 deadlift
D: 2+52, RX+
E: ghd/evil wheel/butterfly
- Bill forced me to do + today when I didn't want to! Seriously, thanks bud!
- Great to have Mandee back!
- These two gals are killing it!
April 20, 2016 at 7:33 am
A. 2 minute max seated KBS: 38 @ 16kg
B. 500m 1 legged row: 2:29
C. subbed sets of 10 seated good mornings for DLs @ 55#
C. WOD scaled to one legged rowing, one legged KB DL @ 16kg, 30 double under trainer spins, 10 seated KBS @ 16kg: 3 rounds for time: 10:22
D. Core Development: 30 Military, 30 butterfly, 30 toes to overhead
My right leg is smoked! :)
April 20, 2016 at 7:35 am
B. 1:44
C. 305 across
D. 2+31 RX @ 32kg
E. Completed
April 20, 2016 at 8:53 am
1:28 500m row
B. 225-225-225-225-275
C. 1+57 Rx
That was TOUGH.
April 20, 2016 at 9:38 am
April 20, 2016 at 9:38 am
B: 1:34
C: 335x5x5
D: 1+5 RX
E: Completed
F: Open Gym: Muscle Up Training
April 20, 2016 at 10:06 am
1:30 500m Row
B: 315 across
C: 2+15 RX+
D: completed
April 20, 2016 at 11:29 am
A2: 2:03
B: 2+6 rx
C: completed
April 20, 2016 at 12:27 pm
A2: 1:56
B: 275
C: 2+3 single unders with rx+ weights
April 20, 2016 at 12:38 pm
1:26 500m row
385 across
3+16 RX+
Completed
April 20, 2016 at 1:48 pm
1:52 row
B. 215 across
C. 2+15 @ 215/24 kg, scaled to ball slams
April 20, 2016 at 2:12 pm
B. 1:42
C. 255 for 3 sets 275 for last 2
D. 2+59 Rx @ 32kg
E. Completed
April 20, 2016 at 4:21 pm
B. 1:42
C. 300 across (waiting for stitches to come out tomorrow)
D. 2 Rounds scaled
E. NO GHD or evil wheels
April 21, 2016 at 4:03 am
Too many parts to remember