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Friday, September 23 2016

Posted by Mandee on September 22, 2016   |   20 Comments

gemma-1gemma-2

 

 

WOD:

With a continuously running clock, for total reps, calories and rounds:

0:00 – 2:00 — row for calories

2:00 – 4:00 — rest

4:00 – 6:00 — max reps rope climbs  15′   (MRX  10′)

6:00 – 8:00 — rest

8:00 – 10:00 — max reps double unders

10:00 – 12:00 — rest

12:00 – 13:00 — max reps deadlifts  BW/75%BW

13:00 – 16:00 — rest

16:00 – 25:00 For Total Rounds of:

14 calorie row

2 rope climbs  15′   (MRX 10′)

32 double unders

14 deadlifts  BW/75%BW

 

 

Check out Mason Dixon’s menu for next week.  sept-26

To place an order, click here!

 

REMINDER: FREE Nutrition Class this Saturday, September 24th at 9AM!

20 responses to “Friday, September 23 2016”

  1. KOBRA says:

    Yeah GEMMA! Homegirl knows how to get it done!

  2. Nathaniel says:

    It was hard to catch this one on camera. Gemma is lightning fast! Gotta be fast to hang with her. Keep it up stud!

  3. Dani says:

    Gemma is my main squeeze!!! Love her 🙂

  4. Mandee says:

    Gemma goes hard everyday and it always pushing the limits! Keep up the strong work stud! 🙂

  5. Bradley says:

    Looking good Gemma! Knocking out GHDs like it’s nothing.

  6. BP says:

    Gemma is a great addition to 0600! Always crushing it

    A. 129 RX
    B. 1+55 RX

  7. Daniel Lynch says:

    A. 163 Rx
    B. 2 rounds even Rx

    Don’t know who this girl is, but she’s legit.
    New ropes are slippery- watch out folks!

  8. Clair says:

    Looking great, Gemma!
    A. 120 Rxd
    B. 2+5 Rxd
    Great morning! Thanks John!

  9. Nathaniel says:

    A. 253 reps rx ( 56, 7, 160, 30 )

    B. 3 rounds rx

    Awesome treat to throw down with 9:15!

  10. John H says:

    A. 47,7,213,37 304rx
    B. 3+4rx

  11. Justin says:

    51/4/72/30
    1+16 rx

  12. George C says:

    Weight was 194 this morning. Went with 205 on the bar for loading simplicity. Math is hard at 0500.

    A) 166 (50 / 4 / 102 / 10)
    B) 2 rounds Rx

  13. KOBRA says:

    A. 35 cals – 5 rope climbs – 222 DUs – 31 deadlifts = 293 Total Reps

    B. 3+2 RX @ 145 BW

  14. CJ VK says:

    A. 60 cals – 4 rope climbs – 56 DUs – 14 DL = 134 reps
    B 1+23 Rx

  15. Mimi says:

    A: 147 RX (27/4/90/26)
    B: 2+2 RX
    Gemma, making it look easy!!

  16. Brian A says:

    A. 241 @BW = 188(190)
    B. 2+1 RX

  17. jamie cherrypicker says:

    A. 83 scaled to ctb
    B. 2 scaled to cross grip and 96 SU

  18. Gemma says:

    Y’all are the sweetest!! Best coaches and athletes around!

    1. 151(27/4/90/30)
    B. 2+8cals RX

  19. Jeremy M. says:

    7:00am Class:
    A: 225, RX 52/7/140/26 @175#
    B: 2+16, RX @175#
    6:15pm Open Gym:
    Bench press – 135(8)-165(8)-185(8)-205(6)-225(3)-225(3)-205(6)-185(8)-165(8)
    – Awesome class as always John! Gemma is one little fire breather! Super sweet and friendly too!

  20. MH says:

    Gemma is awesome and runs super fast!