Monday, October 29, 2012

Posted by Mandee on October 28, 2012   |   13 Comments


Warm up:

400m run

3 rounds

4 PVC pass throughs

6 burpees

8 walking lunges



A. Rack Jerk 1-1-1-1-1-1 E2MOM


B. “Double Double Under Annie”

100 double unders

50 ab-mat sit-ups anchored

80 double unders

40 ab-mat sit-ups anchored

60 double unders

30 ab-mat sit-ups anchored

40 double unders

20 ab-mat sit-ups anchored

20 double unders

10 ab-mat sit-ups anchored



A. 1RM shoulder press (20minutes)

B. 1RM front squat (20minutes)

C. max strict HSPU

13 responses to “Monday, October 29, 2012”

  1. Jenn B says:

    Melissa- looking good 🙂

  2. Kristen B. says:

    Those pistols are resonating in my quads this weekend. And I don’t like having to tell my children they can’t wallow on me because “mommy’s legs hurt”. Oh well. Looking good 9 a.m. ladies!

  3. Stacey says:

    Everyone!!! Shoot the duck!

    Love it, looking good!

  4. Mandee says:

    Nice pistols 0900!! 🙂

  5. Tasha w says:

    Pistols= Hawt legs!!! Great pics!

  6. Fleming sharp says:

    Now thats a bunch of pistol packing women! Go 9am…way to represent!

  7. Eric Hedges says:

    A. Rack Jerk #275
    B. Dbl/Dbl Annie: Scale 14:02

  8. Andrew says:

    A. Rack Jerk #235
    B. Double DU Annie: Rx 9:07

  9. Dean the machine morse says:

    Rack jerk: 225
    Double Annie: 8:43rxd

    Felt really really good today! Lots of good work being done at 11:30am!

  10. Patrick says:

    I Am Going To Learn How To Double Under!
    I’m sick of this crap!
    A. 215
    B. “Annie”: 14:13 most of the time spent flailing the rope about like a dipsh@t

  11. Mac says:

    A: 275
    B: 11:52 rx

  12. AP says:

    185/8:31 Rx’d

    So close to 205, think I could have gotten it if I had had one more attempt. Good coaching from Nathaniel!