WOD:
A. Bench Press & Dips Combined – E3MOM
-12 Bench Press and 12 Dips
-10 Bench Press and 10 Dips
-8 Bench Press and 8 Dips
-6 Bench Press and 6 Dips
-Max Reps Bench Press @80% and Max Reps Dips
*Complete all reps of both within the 3min*
B. 4 Sprint Rounds For Time:
-12/10 Calorie Row
-24 Wallballs 20/14 10’/9′ (MRX 20/10 9′)
-6 Power Snatch 115/75 RX+ 135/95 (MRX 95/65)
-12/10 Barbell Push-Ups
Rest 2min between each round
Check out Mason Dixon’s menu for next week. jan16
We WILL have regular classes this Saturday at 8AM, 9AM, and 10AM as well as Running & Endurance.
Then, join us at 1PM for a special Baby Shower WOD and BBQ honoring Bradley and Maggie Futch!
Jeremiah is the real deal. Don’t mess with this dude.
Jeremiah pushes the limit every day. He only knows one way and that’s all out! Keep up the great work!
This guy doesn’t know how to give anything but 100%! Jeremiah goes hard everyday! Keep it up stud 🙂
Jeremiah could do that all day. This dude has an engine that doesn’t stop. Keep it up!
A1) 135(12)-145(10)-155(8)-165(6)-185(5, max)
A2) 12-10-8-6-5 dips
B) 20:47 Rx (without rest subtracted)
Team America, Jeremiah you are the lightning to my thunder
165/12 ring
185/10 ring
195/8 ring
205/6 ring
225×5 / 6 ring
12:36 RX
12:00 rx+
A1. 165(12) – 180(10) – 195(5) – 195(5) – 200(3)
A2. Kipping Ring Dips across
B. 10:32 rx +
A1. 165(12) – 180(9) – 195(7) – 195(5) – 200(4)
A2. Half Strict / Half Kipping Ring Dips
B. 14:11 RX+
A1. 105(12) – 115(10) – 120(8) – 125(5) – 140(3)
A2. Kipping ring dips across
B. 10:53 RX+
A) 205×12 225×10 235×8 245×6 295×3
B) kipping across
C) 2:00 / 1:56 / 1:58 / 2:06 RX+
A: 95(12) 100(10) 105(8) 110(6) 115(4) 120(5)
B: all kipping ring dips
C: 11:34 RX+
A. 155(12) – 165(10) – 180(8) – 190(4) – 195(4)
B. All kipping ring dips
C. 2:14/2:27/3:24/3:27 = 11:32 Rx+
6:15pm Class:
A1: 165(12)-180(10)-190(8)-205(6)-220(4)
A2: 12-10-8-6-4, (combo of strict/kipping)
B: 10:24, RX+ (splits: 2:07-2:18-3:00-2:59)
– Great class Nate/Kodi! Jeremiah looking strong!
205-215-230-240(5)-250(3)
First 12 strict, the rest kipping, 8 on last set
10:34 rx+