Deadlift = 5 – 3 – 3 -2 – 2 E3MOM
Mainsite WOD
12min AMRAP:
-9 Deadlifts 155/105 RX+ 185/125 MRX 125/85
-6 Burpees Over Bar/Lateral
-3 Power Cleans 155/105 RX+ 185/125 MRX 125/85
Core Development
1-2 Rounds NOT for Time:
-25 Hip Extensions to Glute Ham Raise
-2 minute Low Plank Hold
-25 Back extensions
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Zac in “Beast-Mode” !!!
Let’s do this CFHSV !!!
He was an animal in high school…he’s turned into an absolute monster in the gym…scary stuff!
Zac, crushing another WOD.
Zac is strong and good lookin too. That’s a lethal combo. Don’t stop being strong dude!
Looking good Zac!
Bad to the bone!
Zac! Always moving big weight and making it look easy! Keep it up dude 🙂
9+1 Rx
A. 340(5) – 365(3) – 365(3) – 385(2) – 385(2)
B. 9 + 3 rx +
7 +7
+
A. 405 x 5, 425 x 3, 425 x 3, 455 x 2, 455 x 2
B. 7 rounds Rx
Nice work Steve!
A. 295 (5)-335 (3)-335 (3)-345 (2)-345 (2)
B. 5+6 rx+
Zac won’t tell you his secret is Flintstone vitamins.
355-395-395-410-410
9+7 rx+
A. 340(5) – 365(3/3) – 385(2/2)
B. 9+14 Rx+
A.) 365(5) – 385(3) – 385(3) – 410(2) – 410(2)
B.) 7+17 Rx+
6:15PM CLass:
A: 365(5)-395(3)-405(3)-430(2)-440(2)
B: 9+4, RX+ (Burpees 🙁 YUCK)
C: 1 Round Complete
– Great class Mandee/John! Great to have ya’ll back! Zac is a total machine! Awesome dude, great friend!
A. 240(5) – 255(3) – 255(3) – 275(2) – 275(2)
B. 9 + 9 RX+
C. Complete
365-405-425-455-480(1)
9+1 RX+