Friday, December 18 2020

Posted by Mandee on December 17, 2020   |   12 Comments



Build Up 1RM Hang Bear Complex (1rep of the following in order)   E3MOM x 5 Sets
1 Hang Power Clean to *NO Squat Cleans

1 Front Squat to or Thrusters*
1 Shoulder to Overhead to
1 Back Squat to
1 Back Rack Shoulder to Overhead

For Time: (20min cap)
800m Run
8 Deadlifts

8 Hang Power Cleans

8 Front Squats

8 Shoulder to Overhead

8 Back Squats

Rest 2min

400m Run
4 Deadlifts

4 Hang Power Cleans
4 Front Squats

4 Shoulder to Overhead

4 Back Squats

Rest 1min

200m Run
2 Deadlifts

2 Hang Power Cleans

2 Front Squats

2 Shoulder to Overhead

2 Back Squats

Barbell Load =   155/105   RX+185/125   MRX 115/75

12 responses to “Friday, December 18 2020”

  1. Nathaniel says:

    Love this young couple and what they bring to the gym. Melanie and Frank are always together unless it’s a run and then Melanie has a slight lead. They’re committed to each other and their health and fitness. They quietly go about their business and they’ve made great strides and gains in their fitness while making CFHSV a better place. Thanks you two and keep it up!

  2. Mandee says:

    Great pictures of two awesome people who make an even better pair. Melanie and Frank are smart, committed athletes who make their health and fitness a priority and a team endeavor. They are kind, hard working and consistent. And they can both run like the wind! Keep running Melanie, and you keep chasing her, Frank! 🙂

  3. Fleming says:

    Great pictures!! Hardworking, kind and consistent !

  4. Hal says:

    A. 225

    B. 13:23 RX

  5. Justin says:

    16:08 rx

  6. JJ Millich says:

    “Cindy” wod: 25+15, RX

  7. CJ VK says:

    15:00 rx+ (6:46 / 3:33 / 1:41)
    245 & 16:24 rx on 12/21/19

  8. Jason Morgan says:

    A. 185

    B. 15:10 Rx

  9. Devonne says:

    Great couple! I would like to run half as fast as these two!

  10. Nathaniel says:

    A. 240

    B. 13:59 rx+

  11. Bradley says:

    Frank and Melanie are an awesome couple. They are fast and strong. They are always tough to catch on a running day. And, you will never catch Frank missing bench press day. Keep it up studs!

  12. Mandee says:

    A. Modified to 1 HPC + 1 FS + 1 S2O + 1 FS + 1S2O
    Built up to 155
    B. 15:22 RX+