WOD:
With a continuously running clock:
00:00 – 01:00 max reps overhead squats
01:00 – 02:00 rest
02:00 – 03:00 max reps overhead squats
03:00 – 04:00 rest
04:00 – 05:00 max reps front squats
05:00 – 06:00 rest
06:00 – 07:00 max reps front squats
07:00 – 08:00 rest
08:00 – 09:00 max reps back squats
09:00 – 10:00 rest
10:00 – 11:00 max reps back squats
11:00 – 15:00 rest
15:00 – 20:00: 5 minute AMRAP of:
11 toes to bar – 7 handstand push-ups – 3 hang squat snatch
20:00 – 23:00 rest
23:00 – 27:00: 4 minute AMRAP of:
3 hang squat clean – 7 hand stand push-ups – 11 toes to bar
*athlete chooses load for squats and AMRAPS
Score = load and reps for squats & AMRAPS
Check out Mason Dixon’s menu for next week. 4-18
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That’s how you STICK IT people! Way to get it done Ben!
See you guys soon and thanks for the messages the surgery went fine and I will be back doing upper body before the end of the week.
Speedy recovery Eric!
My man Ben! Always doing the dang thang! Nice lift and always great effort. Keep it up good lookin!
Oh yeah nice work Ben! Looking strong! 🙂
Great form Ben! Keep up the good work!
AM Open Gym – Yesyerday’s WOD :
A. 190 ( power snatch )
B. 3 + 9 rx
C. Core & Shoulder Development – completed
AM Open Gym: yesterday’s WOD
A. 130 power
B. 2 + 10 rx
C. Completed
A. 175 Squat Snatch
B. 3+7 RX
C. Almost everything completed 🙂
A. 100 power
B. 2+12 scaled to ring dips (105#)
C. Complete
115# rx
Squats – 113
Amrap1 – 50
Amrap2 – 43
That was gnarly!
OHS-31@95
FS-35@115
BS-22@135
=88@345
5min-1+15@85
4min-1@85
Today’s Wod
-OHS – 95# – 40
-FS – 115# – 35
-BS – 135# – 24
=99 Total Reps
B. 3+11 RX @ 135
C. 3+1 RX @ 155
Today’s WOD:
-OHS @ 65# – 34
-FS @ 80# – 36
-BS @ 95# -29
=99 total reps
B. 2+9 @ 75#
C. 1+19 @ 105#
Today’s WOD:
Had to scale the squats:
GHDs — 26, 26
Calories on airdyne — 12, 11
Hip Extensions — 41, 41
Total reps: 157
1st AMRAP: 3+18 at 95 (hang power snatch)
2nd AMRAP: 3+3 at 115 (hang power clean)
PM Open Gym – Today’s WOD :
A. 127 total reps
– 47 OHS @95#
– 46 Front Squats @115#
– 34 Back Squats @135#
B. 2 + 1 rx @135
C. 3 + 7 rx @155
April 11
A. 175 Squat Snatch
B. 3+5 rx
April 12
A. 119rx @345
B. 3+8 @135
C. 3 @155
A. 138 reps @ 95#, was toast!! Be back tomorrow
7:00am Class:
A: OHS – 20/20 @95#
B: FS – 15/20 @115#
C: BS – 15/20 @135#
Total Reps = 110
D: 3+6, RX @95#
E: 2+7, RX @145#
– Great class today! Great to have John back!
A. 30@85, 21@105, 29@105=80@295
B. 3+1 @65 scaled to pikes and knee ahap
C. 3+1 @105 scaled as above
A: 115 reps- 25# bar for OHS, 65# FS, air squats
B: 2+9 @ 65# scaled to hang power snatch
C: 2 rx @ 65#
A. 61 @ 95, 39 @ 115, 40 @ 135 = 140
B. 3+7 @ 135
C. 2+7 @ 155
A: 120 reps, 345# total load
B: 2+12 Rx at 95#
C: 2+0 Rx at 135#
Back and legs are a little shot up! Running tomorrow ought to be interesting
-OHS – 95# – 47
-FS – 115# – 33
-BS – 135# – 33
=113 Total Reps
B. 3+14 RX @ 135
C. 2+15 RX @ 155