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”)
Check out Mason Dixon’s menu for next week. Sept 12
Sara – you da real MVP.
Looking good Sara! Rockin those GHDs.
Sara B gets work done.
Shawty don’t play.
Word.
The Byrd is fly. Nice shot of Sara workin hard.
Sara B only has one gear, and it’s all out, every WOD! Keep crushing it Sara! 🙂
Great picture Sara! Gym hair, don’t care 🙂 Keep showing your stuff!
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!
0815
A. Ring Dips / ring push ups / GHD
B. 20:58 scaled to a mile assault bike on the last two runs.
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!
A. Ring Dips & Push ups / GHDs
B. 17:55 rx ( all box jumps )
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
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
5 strict dips/12 ring push-ups/15 ghds
21:34
7:00am Class:
A: 5 strict ring dips+10 hrpush-ups (MU into dips)/15 ghds
B: 18:49, RX
– Great class Kodi!
A. Ring Dips / Push-Ups – GHDs
B. 19:42 RX (all box jumps)
A1. 5 Ring Dips(muscle up into dips)/12 Ring Push-Ups
A2. 15 GHDs
B. 18:59 Rx (All Box Jumps)