Wednesday, September 30 2015

Posted by Mandee on September 29th, 2015

22 responses

WOD: A. Overhead Training: 0:00 minute mark: Build up to a 1RM strict press 4:00 minute mark: Build up to a 1RM Push Press 8:00 minute mark: Build up to a 1RM Jerk (stop at 12:00 minute mark) B. Masters and Teen CF Games WOD: "The Sandwich" For Time: 80 calorie row 40 shoulder to overhead 155/105 (50-54 135/95, 55+ 115/75) 80 deadlift 155/105 (50-54 135/95, 55+ 115/75) C. Overhead Development: 5 snatch grip back rack strict press 5 snatch grip back rack strict press at 1/4 squat 5 snatch grip back rack strict press at 1/2 squat 1 minute bottom of OHS with light weight/barbell Check out Mason Dixon's menu for next week! 910-5 To place an order, click here. Orders due by noon on Friday.

22 responses to "Wednesday, September 30 2015"

Nathaniel says:

September 29, 2015 at 3:15 pm

Al Capone himself. One of a kind and can do it all. Great work Stud!

Mandee says:

September 29, 2015 at 3:16 pm

Looking good Pony!! :)

Kobra Kodi says:

September 30, 2015 at 1:13 am

Stud Capone!

George C says:

September 30, 2015 at 4:05 am

A1) 165
A2) 195
A3) 195
B) 16:07 Rx
C) Complete

Bradley says:

September 30, 2015 at 5:56 am

Nice jerk Pony! Keep up the strong work.

Nathaniel says:

September 30, 2015 at 6:45 am

A. 160

B. 230

C. 260

D. 13:25 rx

Clair says:

September 30, 2015 at 6:52 am

A. 70
B. 85
C. 100
D. 17:54 scaled weight to 85#

Eric says:

September 30, 2015 at 7:38 am

A. 215-235-265
B. 15:38 rx'd row end 4:02

Kobra Kodi says:

September 30, 2015 at 7:43 am

A. 150 (5 under PR)
205 (10 under PR)
225 (15 under PR)

B. 17:07 RX

Mandee says:

September 30, 2015 at 8:30 am

A. 125
B. 165
C. 180
D. 13:23 RX
Caught a lucky break when my hubby got confused and laid down after 40 deadlifts for a bit before realizing he was supposed to do 80...edged him out by 2 seconds :)

Teresa R says:

September 30, 2015 at 9:26 am

Way to go Mandee!!

Strength portion
KB - 16kg
24kg
24kg
Workout Scaled
Run 800
16KG PP
Back Squat @ 105

Teresa R says:

September 30, 2015 at 9:27 am

Time 15:01

Jeremy M says:

September 30, 2015 at 11:29 am

Open Gym:
A: strength-bench/split jerk, sled pushes, cluster-deficit PC pause to frt sqt
B: today's wod, 13:15, RX (155# DLs have never seemed so difficult)
-studly photo of the ole Pony!