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Friday, September 9 2016

Posted by Mandee on September 8, 2016   |   16 Comments

sara-b

 

 

 

WOD:

A. EMOM for 10 minutes of:

Even Minute: 5/4 bar/ring dips & 10/8 hand release push-ups  OR  12/10 ring push-ups/dumbbell push-ups

Odd Minute: 15 GHD sit-ups  OR  15 ab-mat anchored sit-ups

B. “Feel the Burn, Not Berm:

4 rounds for time of:

600m run

20 burpee box jumps/step-ups  24″/20″  (MRX 15 burpee box jumps/step-ups  20″/18”)

 

 

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16 responses to “Friday, September 9 2016”

  1. CJ VK says:

    Sara – you da real MVP.

  2. Bradley says:

    Looking good Sara! Rockin those GHDs.

  3. KOBRA says:

    Sara B gets work done.
    Shawty don’t play.
    Word.

  4. Nathaniel says:

    The Byrd is fly. Nice shot of Sara workin hard.

  5. Mandee says:

    Sara B only has one gear, and it’s all out, every WOD! Keep crushing it Sara! 🙂

  6. Dani says:

    Great picture Sara! Gym hair, don’t care 🙂 Keep showing your stuff!

  7. Clair says:

    Go Sara! Miss you in 7 a.m. class!
    A. Ring dips/ring push ups/ab-mat anchored sit ups
    B. 21:38
    Happy Friday CFHSV!

  8. BP says:

    0815
    A. Ring Dips / ring push ups / GHD
    B. 20:58 scaled to a mile assault bike on the last two runs.

  9. CJ VK says:

    A. Muscle up into ring dips – Hand release & regular push-ups / GHDs & sit ups
    B. 20:56 Rx

    I’m really enjoying these masters games events that Paul did – very humbling!

  10. Nathaniel says:

    A. Ring Dips & Push ups / GHDs

    B. 17:55 rx ( all box jumps )

  11. Mandee says:

    Enjoyed hanging with the 7AM for today’s WOD!
    A. 5 dips/8 hand release push-ups (muscle up into dips)
    B. 19:06 RX

    AM Open Gym: yesterday’s WOD:
    Back Squats: 195(6) – 210(4) – 220(2) – 235(2) – 220(2)
    WOD: 8:53 RX+
    Core and Grip Development: completed

  12. Mimi says:

    A: 4 ring dips/4-6 ring push ups and GHDs
    B: 17:17 scaled to 400m walk/jog and (10) 20″ step ups left leg & (10) 12″ step ups right leg each round

  13. Justin says:

    5 strict dips/12 ring push-ups/15 ghds
    21:34

  14. Jeremy M. says:

    7:00am Class:
    A: 5 strict ring dips+10 hrpush-ups (MU into dips)/15 ghds
    B: 18:49, RX
    – Great class Kodi!

  15. KOBRA says:

    A. Ring Dips / Push-Ups – GHDs

    B. 19:42 RX (all box jumps)

  16. Bradley says:

    A1. 5 Ring Dips(muscle up into dips)/12 Ring Push-Ups
    A2. 15 GHDs
    B. 18:59 Rx (All Box Jumps)