WOD:
8 minute AMRAP:
400m run
max reps toes to bar
*catch* each time you come off the bar, perform 15 Military ab-mat anchored sit-ups RX+ GHD sit-ups
rest 2 minutes
8 minute AMRAP:
400m run
max reps KBS 24kg/16kg RX+ 32kg/24kg
*catch* each time you stop actively swinging or put the KB down, perform 15 Military ab-mat anchored sit-ups RX+ GHD sit-ups
rest 2 minutes
8 minute AMRAP:
400m run
max reps pull-ups RX+ chest to bar pull-ups
*catch* each time you come off the bar, perform 15 Military ab-mat anchored sit-ups RX+ GHD sit-ups
REMINDER: Clean Workshop THIS SATURDAY, June 20 at 11am. Counts as a regular visit for Silver and Gold athletes, $15 for Bronze athletes. Sign up on MBO today!
Mason Dixon Paleo Prepared Meals! Check out next week’s menu! Meals Master Spreadsheet – 6-25-15
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My man Jamal…he reps the 6:15PM daily. Always brings his A-Game and motivates those around him. Keep on keepin on!
I agree Nate! Jamal is always a pleasure to work out with. Always pushing!
Great work Jamal!!! 🙂
My man, Jamal! Hard worker and always pushing everyone around him.
Jamal! That dude can run. Better bring your A game to keep up with him.
Jamal! He runs a 6:15 at 6:15!
There u go
144 rx+
115 reps Rx+…think I did about 150 GHD SU, that’s gonna leave a mark !
112 RX+
I’m not going to be able to walk after all those GHDs…
Goodness gracious! The 6 AM class is beastly! 🙂
Good times working out in the morning, though I feel like I am cheating on the 6:15 p.m. class.
165, RX+
Thank you guys. I will see some of you at 6:15.
Yesterday’s WOD :
A. Power Clean and Power Jerk : 265 (pr)
B. 7:53 rx +
Open Gym – Today’s WOD :
155 rx +
Yesterday’s WOD:
A. Power Clean and Power Jerk: 175 (PR on power jerk)
B. 6:58 RX+
Today’s WOD:
129 RX+
Yes!!! I knew you would rock it. 🙂
AM: Yesterday’s Wod
A. 225 (PR for the Power Jerk)
—I missed the jerk at 235, but it was a PR for the Power Clean!
B. 13:30 RX+
Open Gym: Today’s Wod
145 RX+
— T2B = 30/15/15
— KBS = 20/25
— C2B = 20/15/5
115 rx
141 rx+
102 Rx+
126 Rx