Monday, January 9, 2017

Posted by Mandee on January 8, 2017   |   26 Comments




A. Back Squats & Muscle-Ups – E2MOM

7 Back Squats / 1-7 Bar MU or Progressions
5 Back Squats / 1-7 Bar MU or Progressions
3 Back Squats / 1-7 Bar MU or Progressions
2 Back Squats / 1-7 Bar MU or Progressions
1 Back Squats / 1-7 Bar MU or Progressions

B. “Franzilla”

For Time:
-21 Thrusters   95/65 lbs   (MRX 75/55)
-21 Pull-Ups
-15 Thrusters   115/75 lbs   (MRX 95/65)
-15 C2B Pull-Ups
-9 Thrusters   135/95 lbs   (MRX 115/75)
-9 Bar Muscle-Ups   (MRX 9 Burpee Pull-Ups or 9 Pull-Ups + 9 Dips)

*Athlete responsible for load changes*

26 responses to “Monday, January 9, 2017”

  1. Mandee says:

    Check out that look! Nothing but intensity and determination on that face! Jonathan Hall is one of the nicest guys around, but he is all business in the gym! Keep it up stud! 🙂

  2. Summer says:

    My 3:15 headband buddy! Get it, Jonathan! Always fun to workout with you!

  3. Nathaniel says:

    J – Hall is the real deal and brings the fight to every WOD. He’s a competitor within and encouraging to everyone around him at the same time. He’s also the OG of the headband heads

  4. Carlos says:

    ¡Mira pa ya! ¡Mi amigo y el papi-chulo del gimnasio, el J-Dawg! ¡Si quieres ver este mostruo en acción, tienes que venir a la clase de 3:15!

  5. KOBRA says:

    El J-apo himself. He could very well be the most interesting man in the world.

  6. Haley says:

    Hey I know that headband wearing stud. Keep it up Jon!
    He’s a 3:15 machine and a pretty darn nice, fun, family guy too. Putting in the work to keep up with beautiful Tricia and their 3 beautiful girls.

  7. Matt says:

    Roll Tide Jon Hall!

  8. Regina says:

    Yay, Jon!! Way to keep up the hard work!

  9. Eric Hedges says:

    A. Back Squats & Muscle-Ups – E2MOM
    7@225 1-7 Bar MU
    5@275 1-7 Bar MU
    3@325 1-7 Bar MU
    2@355 1-7 Bar MU
    1@NA 1-7 Bar MU

    B. “Franzilla”
    8:41 Rx’d

  10. George C says:

    A1) 165(7)-185(5)-215(3)-225(2)-235(x)
    A2) 1 Bar MU each time

    B) 14:17 Rx

  11. Clair says:

    A. 105(7)-2 bar MUs/115(5)-2 bar MUs/120(3)-2 bar MUs/130(2)-2 bar MUs/140(1)-2 bar MUs
    B. 14:43 rxd!!!! I was super excited to finish this WOD. I went in not knowing if I could do the 95# thrusters and ended up pacing myself and doing singles. Great morning! Thanks for the coaching, Mandee. 🙂

  12. BP says:

    A. 225-245-265-285-305 / 2 linked first 4 rounds. No attempt on round 5
    B. 13:52 RX

  13. Josh Kennedy says:

    A: 225-235-245-255-265. A2G, slight pause at bottom
    B: 14:00 scaled. Did everything but the bar MU, sub’ed C2B pull-ups, but right biceps tendon rejected the notion of dips.
    Darn fine programming!

  14. CJ VK says:

    A. 215(7)-235(5)-250(3)-260(1)-270(x)
    B. 2 linked BMU each round
    C. 12:07 Rx

    & 3 rounds:
    15 GHDs
    10 air squats
    1 min. high plank hold

  15. Nathaniel says:

    A1. 290(7) – 310(5) – 325(3) – 350(1) – 365(X)

    A2. 4 Bar Muscle Ups unbroken

    B. 5:29 rx

  16. Mel D says:

    Jon!! I think we’ve met before. ? Haha. Keep up the great work! Especially since you have to keep up with your smokin’ hot wife. Oh and Go Tigers!!

  17. Lisa T. says:

    I know him! Hi, Jon! (See! I recognized you! MUST be the headband!) 🙂 Dude, you’re awesome (with an equally awesome wife and family!) Keep up the hard work!!!

  18. Bradley says:

    Jon is bad to the bone. And he is looking the part in this picture. CFHSV, you better not mess with this dude.

    A. 260(7) – 7 Pull-Ups
    275(5) – 7 C2B
    295(3) – 3 Bar MUs
    315(2) – 3 Bar MUs
    330(1) – 3 Bar MUs

    B. 6:46 Rx

    Maggie and I would like to say thank you for all the thoughts, prayers, and messages we have received. It has truly meant a lot. We are so lucky and blessed to have such wonderful family and friends. Maggie and Mac are doing good, so that means I’m doing good. The little
    man is a fighter and just needs to rest and keep growing. Maggie gets to go home from the hospital today. Thank you all again for everything. We love you!

  19. Mimi says:

    A: slow KB goblet squats 5×5 and BMU work
    B: 9:23 scaled to 21KBS(16kg)/15KBS(20kg)/9KBS(24kg) &a chest to bar- then worked a few failed BMU attempts
    Jonathan Hall is always fun to workout with at 3:15!

    For anyone who didn’t see the link to take Bradley and Maggie a meal (if you would like to!), here it is:

  20. Mandee says:

    A. Back squats: 7@195 – 5@210 – 3@220 – 2@235 – 1@245
    2 bar MU each set
    B. WOD: 5:44 RX

  21. Jeremy M. says:

    6:15pm Class:
    A1: 260(7)-280(5)-295(3)-315(1)-330(1)
    A2: 8 pull-ups-4 c2b-2 bmu-2 bmu-2 bmu
    B: 6:10, RX
    – Great class Kodi! Jonathan looking strong! What a great dude to know!

  22. Shay shay says:

    A: 175(7) 195(5) 205(3) 215(2) 225(1)
    2 BMU the whole time.

    B: 7:25 RX

  23. MH says:

    A. 160 180 190 205
    2 BMU

    B. 8:13 Rx