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Friday, April 7 2017

Posted by Mandee on April 6, 2017   |   11 Comments

 

 

WOD:

Sprint Rounds For Time:

– 60 Double Unders

– 15 Hang Power Snatch  95/65   RX+ 115/75   (MRX 75/55)

– 30 Double Unders

– 15 Hang Power Snatch

Rest 3 minutes

– 24/20 Calorie Row  RX+ 18/15 Calorie Bike

– 16 Thrusters  95/65   RX+ 115/75   (MRX 75/55)

– 12/10 Calorie Row   RX+ 10/8 Calorie Bike

– 10 Thrusters

Rest 3 minutes

– 15 Over The Bar Burpees

– 15 SDHP  95/65   RX+ 115/75   (MRX 75/55)

– Over The Bar Burpees

– 15 Power Cleans

Rest 3 minutes

Repeat only 1 of the above 1 more time

**Athlete’s choice of which order to perform sprint rounds and which one to do twice**

 

 

 

 

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Check out Mason Dixon’s menu for next week.  4:10

11 responses to “Friday, April 7 2017”

  1. Esther says:

    Go Jay!!!! That’s my buddy right there!

  2. Mandee says:

    Jay C! Looking strong and putting in the work! 🙂

  3. Nathaniel says:

    Jay C don’t play and he’s as nice as he is hard working! Keep grinding dude!

  4. KOBRA says:

    Jay looking good! Way to go man!

  5. KOBRA says:

    2:43 – 3:46 – 3:25 – 3:00 (repeated #1)

    12:54 RX

  6. Nathaniel says:

    2:46 – 4:25 – 4:17 – 3:35 ( repeat #1 )

    15:03 rx +

  7. Mandee says:

    815AM — today’s WOD
    12:35 RX+ (repeated first WOD)

    1015AM — yesterday’s WOD (Yeti)
    21:19 RX

  8. Shana says:

    Today’s WOD 8:15: 14:16RX+

    Open Gym 10:15 “Yeti”: 21:43

  9. Justin says:

    12:13 rx

  10. MH says:

    11:52 RX+ first round done twice um