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Thursday, September 28 2017

Posted by Mandee on September 27, 2017   |   11 Comments

 

 

Strict Press = 10 – 5 – 5 – 20    E3MOM
*Going for 20rep max*

     Sprint Clusters For Time:
-21 HSPU   RX+ 50′ HS Walk   MRX 2/4″ rise
-42 Double-Unders
-14 Shoulder To Overhead  115/75   RX+ 145/100   MRX 95/65
– 7 Over Bar Burpees
     Rest 2 minutes
-21 WallBalls  20/14lbs 10/9′    MRX 20/10 9′
-42 Double-Unders
-14 Shoulder To Overhead 115/75    RX+ 145/100    MRX 95/65
– 7 Over Bar Burpees
     Rest 2 minutes
**Athletes choice, Repeat one of the above exercise clusters.**

Core & Shoulder Development
-7 Hollow Rock to 7 V-Ups to 7 Hollow Rocks
-1min Handstand Hold on wall or freestanding or 10 shoulder taps in Handstand position
– 1min High Plank Hold with 1 push-up every 5 or 10sec

11 responses to “Thursday, September 28 2017”

  1. Nathaniel says:

    Catcher looking focused and like the real deal. Keep up the consistent work dude!

  2. Mandee says:

    Oh yeah Catcher! This guy is always quietly killing every WOD in his path. Keep it up dude! 😁

  3. John H says:

    Catcher comes in and sits in the back where he silently dominates the wod. Obviously the headband is not the only thing he has in common with ninjas.

  4. Justin says:

    75-115-125-115(19)
    6:25 rx

  5. Tyler says:

    Is that Mark Whalburg?

  6. Matt says:

    A: 135(20) PR
    B: 12:41 RX
    C: Completed

  7. Jamie Cherrypicker says:

    A. 105 (15)
    B. 10:17 scaled to pikes, single unders, and step overs

  8. Mandee says:

    A. 85 20RM PR
    B. 5:36 RX+
    Enjoyed working out with the 315 class today! ☺️

  9. Cam says:

    105×20

    7:14 (I think). Scaled hspu to hand released pushups. Scaled burpees to strict pull-ups. Scaled wall balls to 32kg Russian kb swings.