WOD:
A. Power Clean: 4 – 3 – 2 – 1 – 1 – 1 E2MOM
B. Start on a 4min Clock:
Complete:
-20 T2B
-40 Double-Unders
-20 Power Cleans 115/75 RX+ 135/85 (MRX 95/55)
(If completed, rest remainder of time/change weights, and move to next set at the 4min mark)
(If not completed, continue on as a 12 minute AMRAP)
Complete:
-25 T2B
-45 Double-Unders
-15 Power Cleans 155/95 RX+ 185/115 (MRX 115/75)
(If completed, rest remainder of time/change weights, and move to next set at the 8min mark)
Complete:
-30 T2B
-50 Double-Unders
-10 Power Cleans 185/115 RX+ 225/145 (MRX 135/85)
(If completed, denote time. If not completed, denote total reps)
Friday Night FIGHT!
This Friday, January 20th at 515PM! Come throw down Open style in this gym wide brawl. Choose your skill level — Black, Blue or Red — and then sign up in MBO to reserve your spot!
Our regular 515pm and 615pm classes are canceled on Friday.
Friday Night FIGHT WOD!
BLACK: 11 minute AMRAP of:
20 cleans 185/125
40 chest to bar pull-ups
60 WBS 20/14 10’/9′
max reps bar facing burpees
______________________
BLUE: 11 minute AMRAP of:
20 cleans 135/95
40 chin over bar pull-ups
60 WBS 20/10 9′
max reps bar facing burpees
_______________________
RED: 11 minute AMRAP of:
20 cleans 95/65
40 chin over bar pull-ups
60 WBS 20/10 9′
max reps bar facing burpees
Check out Mason Dixon’s menu for next week. Jan 23
Michael goes at it! Nice swing dude!
Michael toatin’ that bell like a champ! Keep bringing the pain!
Michael F gives 100%, day in and day out! Keep killing it Michael! 🙂
Michael kills it and sets the bar high every day.
A) 215
B) 2+85 Rx, 5 short of completion
A. 235 / failed 255
B. 2+57 RX*
*Nate thanks for the no-rep on the cleans, I did a couple extra to make up for my lazy elbows.
Nice KB swing Michael! Keep showing up and showing out stud!
A. 185(4) – 205(3) – 225(2) – 240 – 250(x) – 245(x)
B. 2+85 Rx+
A. 165(4)-195(3)-210(2)-225(1)-235(1)-240(X)
B. 2+84 Rx
Great warm up & WOD prep today Nate!
A. 165(4) 195(3) 210(2)
225(1) 240(1) 250(1 PR!)
B. 2+82 RX+
Kobra strikes again! Nice PR boss
Nice work dude!
A. 185(4) – 215(3) – 225(2) – 235 – 245 – 260
B. 2 + 88 rx +
A. 125(4) – 145(3) – 165(2) – 175 – 185
B. completed third round at 3:16 RX+
DANGGGGG! That’s smokin fast! 👍🏼
185(4) 225(3) 275(2) 305(1) 315(1)
Completed third round at 3:34 RX+
Fast time, heavy weight
That picture and form looks so good it is scary and makes me want to be Michael F! Super Legit it won’t quit!!!
A BIG Congrats Kobra on the ***PR Star***
–
Power Cleans = 4@145 - 3@175 – 2@195 – 1@215 – 1@235 – 1@245
–
WOD as Rx’d= 2:54 then – 7:47 then – through 6 cleans (185lbs) at 12min/TimeCap
A. 165 x 4, 185 x 3, 205 x 2, 225 x 1, 245 x 1, 255 x 1, 265 x 1( PR)
B. 2 + 5 Rx+ weight, but scaled the double – unders
Dude!! Awesome PR stud! Congrats!
Good job Steve!
awesome job Steve..man you are one strong dude
A: 95(4)-105(3)-115(2)-125(1)130(x)-130(x) wasn’t happening
B: 2+29 (1st round: 3:14, scaled bc I missed second cutoff)
A. 145(4)-175(2)-185(1)-200pr
B. 3:31 scaled to singles and knee ahap
Shut your mouth!! Outstanding homegirl! Congrats on the huge PR and milestone
WOW!
Yeah girl! I saw you up there with the big weight!!! Congrats!!!
At home:
A. 185(4)-215(3)-235(3)-255(1)-265(1)-275x
B. 2+86 RX+
A. 255. Failed 265 twice.
B. 3:25 RX
185-205-225-245-255-265(x)
2+81 rx+
6:15pm Class:
A: 195(4)-220(3)-237.5(2)-245(1)-250(1)-255(1)
B: 2+83, RX+
– Awesome class/warm up Kodi/Mandee! Great PR too Kodi!
A: 105(4) 135(3) 155(2) 165(1) 175(1)
B: 2+86 RX+
Squat EMOM: 355/375/375/405/405/425/440 for 8 min
A. 185 – 225 – 245 – 265 -285(x) – 285(x)
B. 3:42 rx+
185, 215, 225, 245, 255, 265x
2+70 Rx