WOD:
A. In 15 minutes, establish a 1RM front squat
B. “Double Duel” by DB
6 minute AMRAP of:
1000m row (MRX 800m row)
max reps squat cleans 115/80 RX+ 155/105 (MRX 95/65)
rest 3 minutes
6 minute AMRAP of:
800m run (MRX 600m run)
max reps hang squat cleans 115/80 RX+ 155/105 (MRX 95/65)
C. Core and Leg Accessory Training:
25 V-ups
40 Bulgarian split squats with dumbbells (20 each legs)
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Awesome series of pics! The Mo-animal! He’s a freak of an athlete that backs down from nothing. Keep pushing yourself Stud.
MO!!! These pictures capture the fight and pure grit we get to see on display every time you walk into the gym! This guy is truly an awesome athlete and a great guy! Keep it up Mo! 🙂
MoJo! Has the get up and go-go. Made of the tough stuff!
MO!!! Awesome pictures of of strong, fast, nice dude! Keep it up Mo 🙂
I taught him everything he knows, what do you think he was dead lifting before crossfit? (Hint – Little sister) JK.. Mo is #goals
Athleticism at it’s finest right there! Mo knows no Limits!
7:00am Class (tough wod, #iunderestimated):
A: 295#, tried PR @310#, but failed twice
B1: 3:28 row, 12 reps, RX+
B2: 3:45 run, 16 reps, RX+ (slowest 800m ever!)
C: Complete, w/53# KB, 4 sets of 5/leg
– Fun as always Mandee! Mo is the real deal, extremely humble too! I witnessed that left, AWESOME power!
Still faster than my fastest 800 ever 😀
Hehe! Wasn’t it brutal tho?!😁
That’s a silverback at his finest right there. Nice work Mo!!
AM Open Gym – Yesterday’s WOD :
A.
– Push Press : 240
– Split Jerk : 265
B.
– 3 rx +
– 3 + 3 rx +
– 2 + 15 rx +
C.
– 70 reps
A. 190
B. Run first then Row 36RX+
Can’t wait to meet Mo or this Silverback. Looks so strong.
I wanted to also congratulate everyone on their PRs over the last couple of weeks. Keep it up and giving all you have on these 1 RMs. It will truly help you get better as we go into our next strength cycle/linear progression.
Physical Therapy/knee /quad development
Airdyne Bike 50cal
Banded walks and AB/AD-duction drills
Bosu Ball Squats
Left Leg Box Pistols to 20” box
–
Front Squat Max = 185lbs – I will take it for a start
–
6min AMRAP: 1000m Row 3:54 and 12 Squat Cleans at 95lbs
–
6min AMRAP 1.5mile Airdyne Bike 4:04 and 14 Hang Squat Cleans at 95lbs
–
30 V-Ups and 15 each leg Bulgarian split Squats no weight.
PM Open Gym – Todays WOD :
A.
– Fromt Squat : 315
B.
42 reps rx +
42 reps Rx+. Is just crazy! Nate Dog in the house!
A. 360 PR – 370 PR
B. 17 reps Rx+. Way to slow on the run!
The Mo-nster.
He. So. Strong.
AM: Yesterday’s Wod
A. 195 for both
B. 2+9 / 2+1 / 2 RX+
C. 70 reps
PM: Today’s Wod
A. 255
B. 21 RX+, Row then Run
C. Completed
A. 305 failed 325 twice
B. 22. RX+
AM Open Gym: yesterday’s WOD
A. 165 push press, 190 jerk
B. 3, 2+6, 3+7 RX+
C. 76 reps
PM Open Gym: today’s WOD
A. 215
B. 27 reps RX+
C. Completed
A: 315
B: 19 RX
C: Completed
415 pr
41 rx+. (20/21 – row first)
Mo = The Man
305-335-345(x)
14/14 row first
Mo’s a great guy to have at the gym. Working out with him is typically a humbling experience
A: 205 PR
B: 20 RX+
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