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Friday, March 20 2020

Posted by Mandee on March 19, 2020   |   9 Comments

 

 

1 1/2 Bench Press   E3MOM

5 Sets x 4 – 1 1/2reps

7min AMRAP:

42 Double Unders

21 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12kgs

15 WallBall Sit-Ups   20/14lbs   MRX 14/10lbs

9 Hand Release Push-Ups

Rest 3min

For Time:

42 Double Unders

21 Kettlebell Swings

15 WallBall Sit-Ups

9 Hand Release Push-ups

Core & Chest Development

15 Parallette Shoot Thru to Push-up
15 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1

 

 

At Home Version: 

5 sets of 10 push-ups with a 1 second pause at the bottom (increase difficulty by elevating your feet, the higher your feet, the more difficult the movement)

5 Rounds of: 

42 Double Unders or 84 Single Unders or 42 Ski mogul jumps (over a line or low object)

21 KBS with weighted object

15 Weighted Sit-ups 

9 Hand Release Push-ups

9 responses to “Friday, March 20 2020”

  1. Nathaniel says:

    That’s the face of a lifter right there! The feeling of bracing for impact and catching some heavy weight is awesome. Nice work Graham! This dude is an early bird at 5am and always brings a great attitude and the effort to match.

  2. Mandee says:

    Great picture of a great athlete and person! Graham has made big gains with his consistent, focused effort, and he’s always pleasant and friendly even at the crack of dawn. Keep after it, Graham! 😁

  3. Bailey says:

    A. 90 across

    B. 2+61 rx+ / 2:12 rx+

    Great class this morning Nate!👍🏻

  4. Kim G says:

    Nice lift, Graham!

  5. CJ VK says:

    A. 165 across
    B. 3+30 / 2:07 rx+

  6. B. A. says:

    Graham working hard every day! Keep moving.

    A. 115 across
    B. 2+66
    C. 1:55 RX

  7. Bradley says:

    Graham with the strong lift! Keep it up stud.

    Yesterday’s WOD:

    255, then 275 across

    11:43 Rx+

  8. Nathaniel says:

    Yesterday’s WOD

    A. 255 then 275 across

    B. 11:11 rx

  9. Josh Kennedy says:

    Graham is a 0500 stalwart. Positive attitude, work ethic, steady performance. We have a better class when he is in there.
    A: 205 across
    B1: 2+52 Rex with 30# WB
    B2: 2:35 Rex with 30# WB