WOD:
A. Power Clean: 3 – 3 – 3 – 3 – 3 E2MOM
B. 10 rounds for time of:
200m run
5 bar facing burpees (MRX 3 bar facing burpees)
5 power cleans 145/100 RX+ 165/115 (MRX 105 /70)
rest 1 minute after each round
Score = total time minus 9 minutes of rest
Check out Mason Dixon’s menu for next week. sept-19
Rebecca swingin’ that bell right! Way to own the bell stud. Always working hard and pushing the limits is the name of the game for RJ.
Beautiful form Rebecca! Looking good and working hard as always! 🙂
A. 155-185-205-225 all reps
B. 16:54 RX
A. 185 – 200 – 215 – 220
B. 15:19 RX+
Looking good mama!!!!
A. 185 – 215 – 230 – 240
B. 12:12 rx +
Looking good Rebecca!
7am class – Today’s WOD:
A. 185 – 200 – 215 – 230(x) – 225
B. 11:54 Rx+
10:15 Open Gym – Yesterday’s WOD:
A. Bench Press – 175 across
B. 4 + 17 Rx
Today’s WOD: 7am class
A. 135-155-165-175 (PR for 3)
B. 13:44 RX+
AM Open Gym: yesterday’s WOD
A. Bench press: 5 x 5 1.5 reps: 125-120-120-120-120
B. 3+292m RX
Looking Legit and Great Rebecca!
Power Clean 3RM TnG = 115 – 145 – 165 – 155
WOD = 10 RFT
-0.5km A Bike
-5 Bar Facing Burpees
-Odd Rds – 5 Power Clean 145#
-Even Rds– 5 D-Ball Over the Shoulder (100#)
**1 minute rest after each round**
1: 2:01 – 2: 1:48 – 3: 1:53 – 4: 1:56 – 5: 1:50 – 6: 1:42 – 7: 1:40 – 8: 1:38 – 9: 1:46 – 10: 1:36
Total Time = 26:50
Rest Time = 09:00
Work Time = 17:50
A. 210 PR
B.
Total Time = 26:28
Rest Time = 9:00
Work Time = 17:28
A. 165 x 3, 185 x 3, 205 x 3, 225 x 3
B. 21:27 Rx+
Got an iPhone 7 this morning, thanks for the heads up!
7:00am Class:
A: 185-215-230-240 (PR for 3 rep)
B: 13:03, RX+
– Great class John! Rebecca is always tearing up wods! Always wears a big smile too!
A.85-95-105-115
B.18:50 Rxd
Great class, John!
A. 135-155-185-205(X – failed the third rep twice!)
B. 19:09 Rx (with two potty pit stops!)
Today’s WOD 7am class:
A: 105-125-140-150
B: 14:59 RX+
Yesterday’s WOD Open Gym 10:15:
105 across
3+9 RX
205-215-225-235
12:32 rx+
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