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!
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Frank and Franklin! This dynamic duo is ALWAYS working hard, and often in unison! 🙂 Keep it up guys!
Heck yeah!! Father and son team! Frank and Franklin set the bar high every day. Keep it up you two!
I love seeing family that works out together! Great job Frank and Franklin! Keep working hard!
Double trouble on the loose! Nice Frank and Franklin!
Frank and Franklin getting after it with some big time ups and picture perfect KBS!
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
315 Rx (195# body weight deadlifts)
A.8@195-4@225-2@235-2@235-2@245-8@195
B.293Rx @195 reps per rnd 127-86-80
A. 125(8) – 135(4) – 150(1) – 150(2) – 150(2) – 115(8)
B. 471 reps RX (rounds were 174, 152, 145)
A. 115, 135, 145, 145, 145, 115
B. 444 scaled
100–115-120-120-120-100
286 rxd
215-255-285-285-285-215
398 rx
A. 185-205-225-225-225-185
B. 180/172/167 = 519 Rx @ 165#
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!
Home gym:
Just Metcon: 467 @ 185 177/158/132
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