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Monday, March 14 2016

Posted by Mandee on March 13, 2016   |   24 Comments

Derek

 

 

WOD:

A.  Deadlift: 8 – 4 – 2 – 2 – 2 – 8  E2:30MOM

B. 3 rounds for time of:

24 calorie row

12 toes to bar

9 HSPU  (55 and over  4″ rise)

6 deadlifts 275/185  (55 and over 245/155)

C. Core & shoulder development:

25, 50, 75 or 100 GHD sit-ups for time

100 ft. bear crawl or 50 ft. handstand walk

25 reverse rower tucks

 

OPEN Athletes — Don’t forget to submit your score for 16.3 BEFORE 7pm TONIGHT!

24 responses to “Monday, March 14 2016”

  1. Kobra says:

    Mighty Derek about to blow the roof off with that snatch!

  2. Eric says:

    Good to see Derek killing it at CFHSV. He is the reason we have an 11 ft. wall ball line. Keep killing it!

  3. Nathaniel says:

    Slam Dunk Derek throwing up big weight! Great work stud

  4. Mandee says:

    Looking strong Derek! Keep it up dude 🙂

  5. Josh Kennedy says:

    Derek with the serious triple extension!
    A: 255-295-315-315-315-255.
    B: 13:10 Rx’ed.

  6. Dani says:

    Great example of “delay the bend in the elbows!” Excellent form and power right there.

  7. Calvin says:

    A.8@245-4@275-2@315-2@315-2@315-8@245 lower back is a bit tender so i knocked 100# off my % and went with that.
    B.10:14Rx

  8. Matt says:

    Open Gym: Incline Bench
    A: 275×8, 335×4, 365×2, 365×2, 365×2, 225×8
    B: 16:02 RX

  9. Jonathon says:

    8:24rx

  10. Nathaniel says:

    A. 315(8) – 356(4) – 385(2) – 385(2) – 385(2)

    B. 8:08 rx

  11. DUKE says:

    8:25RX

  12. Mandee says:

    A. 185(8) – 225(4) – 235(2) – 245(2) – 255(2)
    B. 9:58 rx

  13. Mimi says:

    A: 165(6)-170(4)-175(2)-175(2)-175(2)-150(8)
    B: 14:17 scaled to 155# and GHD instead of T2b
    C: complete
    Good looking extension, Derek!

  14. jamie cherrypicker says:

    A. 255 (8)- 305 (4)-365 (1)-365 (2)-225 (4) hello back
    B. 12:06 scaled knees ahap and pikes

  15. CoachDB says:

    Wow CFHSV is BAD to the BONE. I thought my Score may be good, until I looked at CFHSV’s studs and studettes.
    I performed the WOD at CF Bartlesville and got 10:24 and felt pumped.
    But I know you all are pumped.
    Also once again GREAT JOB to all that battled 16.3. It takes a lot of courage to get in the WOD pit and go and all of you did it great!

  16. steve price says:

    A. 315(8)-365(4)-405(2)-405(2)-405(2)-315(8)
    Great working out with Kyle F. and Brent B.

    B.14:12 @ 275, scaled HSPU to Pike Pushups

  17. Brian A says:

    A. 315-365-415-415-415-315
    B. 10:07 RX

  18. Naomi says:

    Nice work Derek!!

  19. Naomi says:

    A. 145-165-185-185-195-145
    B. 15:04 RX

  20. Jeremy Millich says:

    6:15 Class:
    A: 345(8)-375(4)-405(2)-405(2)-405(2)-315(8), (under %’s)
    B: 7:12, RX
    – Great class as always Mandee/Kodi!

  21. Justin says:

    345-375-405-405-405-275
    8:18 rx

  22. Mac says:

    don’t remember the weights but i was way under

    7:37 rx