Friday, March 18 2022

Posted by Mandee on March 17, 2022   |   14 Comments



In 15min Establish a Weighted

1 rep Max Strict Pull-up/Chin-up 
1 rep Max Kipping Pull-up/Chin-up

Max set of Strict Pull-ups unbroken

MainSite WOD

3 Rounds For Time: (21min cap)

100 Double Unders

50 Dumbbell Snatch (alt arms)   50/35   MRX 35/20lbs

25 Pull-ups   MRX Ring Rows

Core & Guns Development

20 Dumbbell Hammer Curls
20 Weight Plate Hammer Curls

20 Strict Ring Rows
20 Barbell Curls
10 Strict Toes to Bar

14 responses to “Friday, March 18 2022”

  1. Nathaniel says:

    There’s Bekah hiding in the shadows with her barbell loaded up. Bekah is strong as an ox and still floats like a butterfly. She’s a natural athlete and she can hit a homerun in the gym any time she wants. Bekah has great balance between fitness, family, friends, and fun. She’s polite and kind to the coaches and courteous to her classmates. Bekah and her mom Angie go hand in hand and it’s a beautiful thing 😊Keep doing your thing Bekah!

  2. Mandee says:

    Cool shot of a cool chick, looking cool, calm and collected as always. Bekah is an athlete through and through, and she shows off all that natural ability every time she throws down. She can move heavy weight with ease, but she can also thump her chest on pull-ups like a boss. She trains hard and smart, and when she’s in the mood, she can out lift just about anyone. You rock, Bekah…keep it up! 😄

  3. Hal says:

    A. Training (worked on kip)

    B. 2+121 rx

    C. Complete + GHDs

  4. Bo says:

    A: 35, 44, 11
    B: 1+163 rx

  5. Clair says:

    A. T(aka talking according to Kim per Bradley) 😉
    B. 1+126 rxd
    Thank you Mandee for the coaching!

  6. Adam says:

    Bekah is a beast! Keeps me humble every day and she always makes me laugh. Always enjoy seeing the dynamic duo Bekah and Angie

  7. Alex says:

    111.5lb weighted kipping pull up
    18:06 Rx

  8. CJ VK says:

    20:17 rx

  9. Bailey says:

    A. 67.5 weighted pull ups / 11 strict pull ups
    B. 14:44 RX

  10. Bradley says:

    16:40 Rx

  11. Nathaniel says:

    19:36 rx

  12. Mandee says:

    15:11 RX

  13. Mac says:

    18:08 rx

  14. Freeman says:

    A: 105lb

    15:38 Rx