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Monday, November 28 2016

Posted by Mandee on November 27, 2016   |   23 Comments

amanda-1amanda-2

 

 

WOD:

A. Back Squat:  8 – 6 – 4 – 2    E3MOM

B. For Time:

2 rounds of:

10 OHS  95/65   RX+ 115/75   (MRX 75/55)

6 bar muscle-ups   (MRX  6 chest to bar pull-ups)

2 rounds of:

10 front squats  115/75   RX+  135/95   (MRX  95/65)

8 chest to bar pull-ups   (MRX 8 pull-ups)

2 rounds of:

10 back squats  135/95   RX+ 165/115   (MRX 115/75)

10 pull-ups   (MRX  10 ring rows)

**athletes responsible for changing loads, there is no scheduled rest between the 6 rounds**

C. Core Development:

30 GHD sit-ups  or  30 anchored ab-mat sit-ups

30 hip extensions

30 butterfly ab-mat sit-ups

 

 

23 responses to “Monday, November 28 2016”

  1. Mandee says:

    Amanda with clearly a good rep, rocking out those pull-ups! This lady brings it every day and always with a smile! Keep it up Amanda ☺️

  2. jamie cherrypicker says:

    There she is! Love this lady and her work ethic!

  3. Nathaniel says:

    Amanda H. works hard in and out of the gym! Keep grinding, showing up, and showing out!

  4. Fleming says:

    Looking strong Amanda!!

  5. Courtney says:

    LIKE A BOSS!

  6. Bradley says:

    Looking good Amanda! Keep it up.

  7. KOBRA says:

    Such a big pull Amanda! Way to go!

  8. Clair says:

    “And though she be but little, she is fierce.”
    -Shakespeare
    That is my dear friend!!Amanda is always in the gym and out of the gym giving it her all! Awesome picture!
    A.100(8)110(6)115(4)120(2)
    B.10:53 Rxd
    Thanks for the great coaching, Mandee!

  9. Bradley says:

    A. 245(8) – 265(6) – 285(4) – 305(2)

    B. 7:14 Rx+

  10. AP says:

    205-220-235-250
    9:59 Rx

  11. CJ VK says:

    A. 225(7)-240(6)-255(4)-270(2)
    B. 13:18 Rx

  12. KOBRA says:

    A. 225(8) – 245(6) – 275(2) – 275(2)

    B. 9:30

    C. Completed

  13. BP says:

    A. 225-245-275-305
    B. 13:31 Scaled to BMU Makes/Misses 5-4

  14. Matt says:

    A: 305(8) 320(6) 340(4) 365(2)
    B: 15:52 scaled to BMU attempts on the first 2 rounds
    C: completed

  15. Steve Price says:

    A. 345 x 8, 365 x 6, 385 x 4, 405 x 2

    B. 15:59. Rx+ on weights, did all chest to bar every round did not do very last round. Still recovering from being sick( no energy and no wind)

  16. jamie cherrypicker says:

    A. 215-235-245-265
    B. 12:44 scaled to pullups and ring rows

  17. mac says:

    345 – 395 – 425 – 450

    7:35 rx+

  18. Shana says:

    A: 190(8) 200(6) 215 (4) 225(2)

    B: 8:47 RX+

    Nice work Amanda!

  19. Josh Kennedy says:

    A: 225-245-265-285. Barefoot
    B: 14:18 almost Rx+, but sub’ed ring MU for barMU.

  20. Jeremy M. says:

    6:15pm Class:
    A: 265(5)-265(5)-265(5)-285(5)
    B: 9:37, RX+
    C: Complete
    – Great class Kodi! Amanda is one heck of a gal! She’s a CFMaster, business extraordinaire and a genuinely sweet friend! Keep it up!

  21. Justin says:

    295-315-335-355
    8:57 rx+

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