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Friday, October 2 2015

Posted by Mandee on October 1, 2015   |   12 Comments

RnadyDag

 

 

WOD:

A. Bench Press: 10 – 8 – 6 – 4 – 2   E2:30MOM

**prior to each bench press set perform 5 clapping push-ups or 5 upward angle bench exploding push-ups, then straight to bar

B. Sprint Rounds: For Time:

5 over the bar burpees

6 power cleans 135/95  RX+ 155/105  (55 and over 105/70)

10/7 hand release push-ups  RX+ 15/11  (55 and over 7/4)

15 WBS 20/14  10’/9′    RX+ 20/14  11’/10′  or  25/20  10’/9′  (55 and over 20/10  9′)

rest 2 minutes, repeat 3 more times for a total of 4 rounds

Score = total time minus 6 minutes of rest

C. Flexibility Development:

2 x 30sec seated straddle stretch

2 x 30sec American splits stretch each side

2 x 30sec Chinese splits stretch

 

Check out Mason Dixon’s menu for next week! 910-5

To place an order, click here. Orders due by noon on Friday.

12 responses to “Friday, October 2 2015”

  1. Bradley says:

    Randy and Dag showing off the hops!

  2. CJ says:

    Up, up and away!

  3. Nathaniel says:

    Pick and roll baby! Dag dropping dimes and Randy finishes with the jam!

  4. Rob L says:

    The only guy I know that loves flat six engines more than I do! Nice ups Randy!

  5. Mandee says:

    Awesome work Randy and Dag! 🙂

  6. Josh Kennedy says:

    Randy and Dag making it look easy!
    5:57 Rx’ed

  7. Justin says:

    205(10)-235(8)-245(2)-225(4)-225(2)
    8:00 rx+

  8. George C says:

    A) 140(10)-165(5)-165(2)-165(3)-175(2)
    B) 10:30 Rx+
    C) Completed

  9. Mimi says:

    CrossFit Inside Out in Wilmington, NC
    Great place to drop in and Nick was great!
    A: 110 FS to split jerk
    B: 4×10 banded tricep pull downs
    C: 9:42 rx
    21-15-9
    WBS
    pull ups
    (With 5 burpees EMOM)

  10. Mandee says:

    A. 10@100 – 8@115 – 6@125 – 3@130 – 2@140
    B. 7:58 RX+ (105, 11 HRPU, 20lb to 9′)

  11. jamie cherrypicker says:

    A. 65-85-95-105-115
    B. 6:28 rx

  12. Mac says:

    7:01 rx+