Wednesday, March 9 2016
Posted by Mandee on March 8th, 2016
22 responses
A. Front squat: 8 - 4 - 2 - 2 - 2 - 8 E2:30MOM B. 16 minute AMRAP of: 20 calorie row 15 thrusters 95/65 RX+ 115/80 (55 and over 75/55) OR 15 dumbbell thrusters 35/25 lbs. RX+ 45/35lbs. (55 and over 25/15lbs.) 10 bar dips RX+ ring dips (55 and over parallette dips) 5 HSPU RX+ parallete HSPU (55 and over hspu 4" rise) C. Core development: 1 minute right side high plank hold 25 GHD sit-ups or 25 military anchored ab mat sit-ups 1 minute left side high plank hold 25 flutter kicks 1 minute high plank hold Check out Mason Dixon's menu for next week. March 14 To place an order, click here.
22 responses to "Wednesday, March 9 2016"
March 8, 2016 at 3:03 pm
March 8, 2016 at 3:35 pm
March 8, 2016 at 3:39 pm
March 8, 2016 at 4:41 pm
March 8, 2016 at 10:58 pm
March 9, 2016 at 12:56 am
B: 4+0 Rx with 35# DB.
March 9, 2016 at 1:33 am
March 9, 2016 at 2:06 am
March 9, 2016 at 2:39 am
March 9, 2016 at 3:36 am
A: 135 - 185 - 195 - 195 - 195 - 135
B: 2+25 Rx. I'm not so sure that bar dips are any easier than rings!!
March 9, 2016 at 3:40 am
A. 3x Power Cleans 135 - 135 - 135 - 155 - 155
2x Squat cleans 135 - 135 - 155 - 155 - 155
1x clean 165 - 185 - 195 - 205(PR) - 210(x)
B: 4+6 RX+
March 9, 2016 at 4:27 am
March 9, 2016 at 5:34 am
B. 4+20 RX w/dumbells, strict HSPU
March 9, 2016 at 6:11 am
A. 85(8) 105(4) 120(2) 120(2) 120(2) 90(8)
B. 3 Rds Rxd
Gracious, that was a tough one!
March 9, 2016 at 6:27 am
That hurt!
March 9, 2016 at 6:59 am
March 9, 2016 at 7:27 am
B: 2+21 RX (dumbbell thrusters, strict ring dips, HSPU
C: core development
D: muscle up training
March 9, 2016 at 8:26 am
March 9, 2016 at 11:17 am
B. 3+49 RX +
March 9, 2016 at 1:48 pm
B. 3+12 RX
March 9, 2016 at 2:15 pm
4+45 rx dumbbells/ring dips
March 9, 2016 at 2:36 pm
B: 3+20 RX w/ 25# Dumbbells and ring dips.