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Monday, March 7 2016

Posted by Mandee on March 6, 2016   |   16 Comments

Franks

FrankFranklin

 

 

WOD:

A. Bench press: 8 – 4 – 2 – 2 – 2 – 8  E2:30MOM

B. 3 rounds for reps of:

1 minute bodyweight deadlifts

1 minute handstand push-ups

1 minute knees to elbows

1 minute barbell push-ups

1 minute double-unders

1 minute rest

C.  Core & grip development

1-2 rounds NOT for time:

1 minute L-sit hold

100m plate/pinch grip carry

1 minute low plank hold

200m farmers walk with dumbbells or KB

 

OPEN Athletes don’t forget to submit your scores before 7pm TONIGHT!

 

Check out Mason Dixon’s menu for next week. March 14

To place an order, click here.

16 responses to “Monday, March 7 2016”

  1. Mandee says:

    Frank and Franklin! This dynamic duo is ALWAYS working hard, and often in unison! 🙂 Keep it up guys!

  2. Nathaniel says:

    Heck yeah!! Father and son team! Frank and Franklin set the bar high every day. Keep it up you two!

  3. Naomi says:

    I love seeing family that works out together! Great job Frank and Franklin! Keep working hard!

  4. Kobra says:

    Double trouble on the loose! Nice Frank and Franklin!

  5. Bradley says:

    Frank and Franklin getting after it with some big time ups and picture perfect KBS!

  6. Marisa says:

    Those KB’s are seriously on point!

    A) 115×8, 125×4, 145×2, 150×2(x), 150×2(x), 120×8

    B) 306 RX

  7. CJ VK says:

    315 Rx (195# body weight deadlifts)

  8. Calvin says:

    A.8@195-4@225-2@235-2@235-2@245-8@195
    B.293Rx @195 reps per rnd 127-86-80

  9. Mandee says:

    A. 125(8) – 135(4) – 150(1) – 150(2) – 150(2) – 115(8)
    B. 471 reps RX (rounds were 174, 152, 145)

  10. jamie cherrypicker says:

    A. 115, 135, 145, 145, 145, 115
    B. 444 scaled

  11. Tracy says:

    100–115-120-120-120-100
    286 rxd

  12. Mac says:

    215-255-285-285-285-215

    398 rx

  13. Bradley says:

    A. 185-205-225-225-225-185

    B. 180/172/167 = 519 Rx @ 165#

  14. Jeremy Millich says:

    6:15 Class:
    A: 200(8)-225(4)-245(2)-245(2)-245(2)-215(8)
    B: 35/14/22/25/90 = 186
    25/15/17/24/70 = 151
    25/11/17/17/70 = 140
    Total = 477, RX@ 175#
    – Great class N8! Great job 6:15!

  15. Andrew says:

    Home gym:

    Just Metcon: 467 @ 185 177/158/132

  16. Matt says:

    A: 225×8, 275×4, 315×2, 315×1, 315×1, 315×1, 225×8
    B: 165 Rx (225lb. Body weight)
    C: 1 round of core and grip
    D: Muscle up training