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
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Randy and Dag showing off the hops!
Up, up and away!
Pick and roll baby! Dag dropping dimes and Randy finishes with the jam!
The only guy I know that loves flat six engines more than I do! Nice ups Randy!
Awesome work Randy and Dag! 🙂
Randy and Dag making it look easy!
5:57 Rx’ed
205(10)-235(8)-245(2)-225(4)-225(2)
8:00 rx+
A) 140(10)-165(5)-165(2)-165(3)-175(2)
B) 10:30 Rx+
C) Completed
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)
A. 10@100 – 8@115 – 6@125 – 3@130 – 2@140
B. 7:58 RX+ (105, 11 HRPU, 20lb to 9′)
A. 65-85-95-105-115
B. 6:28 rx
7:01 rx+