WOD:
A. Split Jerk: 2 – 2 – 1 – 1 – 1 – 1 E2MOM
B. 1 round for time of:
5 jerks 135/95 RX+ 165/115 (MRX 95/65)
7 hang power cleans
9 deadlifts
18/15 calorie row
rest 2 minutes
2 rounds for time of:
5 jerks 135/95 RX+ 165/115 (MRX 95/65)
7 hang power cleans
9 deadlifts
18/15 calorie row
rest 3 minutes
1 round for time of:
5 jerks 135/95 RX+ 165/115 (MRX 95/65)
7 hang power cleans
9 deadlifts
18/15 calorie row
YOGA is canceled today.
Check out Mason Dixon’s menu for next week.July 18
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Oh yeah Ron! You can tell that’s a good rep even from behind! Nice work 🙂
This guy is the Fonzie of 7am! I see you Ron!
Ron ‘ It’s all good ‘ Wood. Ive yet to see a movement that he can’t do….except the warm up. He don’t like warming up
Ron and Travis sarcastically/honestly told me that their goal was to not sweat through the warm up this morning!
Ron kicking butt and taking names on the daily.
Ron… The man, the myth and the legend Wood!
A: 180 PR
B: 7:14 at 105
Got confused and only rowed 12 calories per round though.
A. 245.
B. 8:59 RX+
7:00am Class:
A: 260# (had 270#, but hurried lift and didn’t finish at final standing position).
B: 8:28, RX+ (splits – 1:37/4:44/2:07)
– Fun class Nate!
– Big Ron looking strong! Ron’s a beast and a super good dude!
A: 95(2)-115(2)-125(x)-125(1)-140(x)
B: 2 rounds rx at 6:47…had to stop :-/
Great picture, Ron!
Yesterday’s WOD:
A. Back Squat: 225(9) – 260(6) – 280(3) – 260(4) – 300(2)
B. 6:09 RX
A. 245
B. 11:29 Rx+
A. 225
B. 8:39 Rx
A. 5 reps push jerk @ 105 each set
B. 6:59 Rx
A. 165 x 2, 185 x 2, 205 x 1, 225 x 1, 240 x 1
B. 8:49 Rx
AM Open Gym – Yesterday’s WOD :
A. Back Squat :
– 9 @275
– 6 @310
– 1 @335
– 4 @310
– 1 @350
B. 4:57 rx +
—————–
PM Open Gym Today’s WOD :
A. 275
B. 7:19 rx +
AM Open Gym – Yesterday’s WOD:
A. 195+chains x 9
230+chains x 6
255+chains x 3
230+chains x 4
270+chains x 2
B. 8:17 Rx+
PM Open Gym – Today’s WOD:
A. 265 (so close to 275)
B. 2:04/5:35/2:00 = 9:39 Rx+
AM Open Gym: Yesterday’s WOD:
A. Back Squats: 180(9) – 200(6) – 220(3) – 205(4) – 235(1)
B. 9:36 did 1 legless rope climb per road, the rest with legs (was about 3 feet short on one of those reps)
PM Open Gym: Today’s WOD:
A. 155(2) – 170(2) – 180 – 190 – 195 – 200(x)
B. 7:46 RX+
A. 195
B. 8:10 RX+
Strong work and congrats on that PR!!
Yesterday’s WOD:
290×9 335×6 365×3 335×3 375×2
9:22 Rx+
Today’s WOD
185×2 225×2 250×1 275×1 285×1 295×1
7:48 Rx+
Crushed…
6:30pm Open Gym:
A: Yesterday’s Strength, Back Sqt, E3MOM-
235(9)-270(6)-295(2)-270(4)-310(1)
B: same back sqt sequence, but 70% of weight-
165(9)-190(6)-210(3)-190(4)-220(2)
C: bench press, E2MOM for 8 sets-
185(5)-195(5)-205(5)-215(3)-215(3)-205(5)-195(5)-185(5)
A: 185
B: 10:28 RX+