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Wednesday, December 6 2017

Posted by Mandee on December 5, 2017   |   15 Comments

 

 

Deadlift = 6 – 5 – 3 – 2 – 2   E3MOM

14 minute AMRAP of:

-Row 200m or Bike 0.5km
-6 Deadlifts   165/115    RX+ 205/140    MRX 135/95

-3 Hang Power Clean
-2 Front Squat

Flexibility and Pistol Development

-2 x 30sec Couch Stretch or Modified Couch

-2 x 30sec Head to Floor Straddle Stretch
-10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)
-2 x 30sec Banded Shoulder Stretches
-2 x 30sec Pigeon/Swan/Piriformis Stretch
-10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)

 

 

YOGA is canceled this week.

15 responses to “Wednesday, December 6 2017”

  1. Nathaniel says:

    Julia is a natural born athlete that works hard too! She also helps people on a daily basis and that makes her an even better person. Keep rockin in and out of the gym rock star!

  2. Mandee says:

    Oh yeah! Julia is one hard working, determined athlete who makes big gains every time she walks in the gym. She also happens to be just about as sweet as they come! Keep at it stud 😁

  3. Josh Kennedy says:

    6+8 MRX scale, with assault bike

  4. Charlie says:

    Julia, making those KBS look easy.

  5. CJ VK says:

    A. 165(5) across
    B. 8 w/ bike – Scaled to 135#

  6. Steve Price says:

    A. 315 x 6, 365 x 5, 405 x 3, 455 x 2, 475(Fail)

    B. 6 rounds Rx+

  7. Michael Little says:

    8 Rx+ bike

  8. Stephanie O says:

    Hey, she was my PT when I hurt my hip last year…

  9. Mandee says:

    A. 240(6) – 255(5) – 265(3) – 270(2) – 270(2)
    B. 8 RX+ with bike
    C. Completed

  10. Justin says:

    355-385-405-435-435
    7 rx+

  11. MH says:

    7 RX+ Bike

  12. Matt says:

    A: Worked up to 365×2 working on technique these days on deadlifts
    B: 5+7 RX Rowed
    C: Completed

  13. Jeremy M. says:

    6:15pm Class:
    A: 315(6)-365(5)-405(3)-425(2)-435(2)
    B: 9 rds even, RX w/Assault Bike
    – Great class Nate/Bradley!!!

  14. Bradley says:

    345(6) – 365(5) – 375(3) – 385(2/2)

    7 Rx+ Bike