WOD:
A. Back Squats: 6 sets of 4-6 reps E2:30MOM
B. For Time:
20 Power Cleans 115/65 RX+ 135/85 (MRX 95/55)
400m Double Plate Carry 35s/15s RX+ 45s/25s (MRX 25s/10s)
15 Power Cleans
400m run
10 Power Cleans
200m Double Plate Carry 35s/15s RX+ 45s/25s (MRX 25s/10s)
5 Power Cleans
200m run
C. Core Development:
2 sets of 10 GHD Sit-Ips to 20 second GHD Hold to 10 GHD Sit-Ups
1 minute L-sit hang
2 sets of 10 Hip Extensions to 20 second Hip Extension Hold to 10 Hip Extensions
1 minute High Plank Hold
Dude is an animal.
Kyle D! He’s as nice as he is deadly! Kyle brings all he’s got in and out of the gym. He works hard period
Kyle can do it all ! CrossFit Beast and a super nice fellow too!!
Oh No Nate, Here comes those back squats again!
1130 crew enough said there u go
Kyle is always pushing himself for the hard, heavy, and technical! Way to be dude!
Kyle D! Always working hard, encouraging others, and just a super nice guy. Keep it up dude 🙂
There he is! Kyle brings it every day. This guy keeps me laughing too.
Modified Hotel Beach WOD
50# DB Cleans
35# DB Carry
Treadmill
13:07
Squatzilla in the house. With a fresh cut.
A. 225# 5 reps across
B. 14:20 Rx
A: 225(6) 275(6) 315(6) 325(4) 325(4) 325(4)
B: 16:06 RX
C: Complete
Kyle D is the Alabama triple net popper that I bet is still tearing up some lunch time CrossFit.
A: Back Squats w/safety squat bar 6 sets 6 reps at 165lbs
B: WOD = 95lbs for cleans and 2 x 1.5pd KB Farmers carry = 15:57
C: Core Development complete
A.115(5)125(4)for the remainder sets
B.13:22 Rx
C.Completed all core development except high plank hold
A. 6 sets of 4 reps @ 355 across, whooo!!
B. 3 rounds Rx
Why you sham on back squats?
I needed you and Matt there homeboy!
Dang boa!
A. 215(4) across
B. 2+5 rx+
Open gym 50 workout from Saturday
39:48 rx (burpees, CTB, HSPU, 135 HPC, DU, 32 KBS, 230 DL, GHD, Bike)
6:15pm Class:
A: BackSqt – 6 sets of 5 (275# across)
B: 12:58, RX+
– Great class Kodi/Bradley/N8. Kyle D!! He’s one freakish animal!
C: Complete
A.) (4)(4)(5)(5)(5)(5) @ 350#
B.) 13:00 Rx+
C.) Complete
Stout
275(5)-295(5)-315(5)-315(4)-315(4)-315(4)
16:48 rx+