logo

Wednesday, April 13 2016

Posted by Naomi Pradia on April 12, 2016   |   17 Comments

Pony 1Pony 2

 

 

A.  Bench Press = 5 sets of 5 reps      E2MOM

B. For time:

800m run

25 hand release push-ups

25 pull-ups

400m run

20 hand release push-ups

20 pull-ups

200m run

15 hand release push-ups

15 pull-ups

100m run

10 hand release push-ups

10 pull-ups

C. Core Development:

1-2 rounds not for time:

1 minute high plank, every 10 seconds 1 push-up

25 hip extensions to GHR

 

Check out Mason Dixon’s menu for next week. 4-18

To place an order, click here.

17 responses to “Wednesday, April 13 2016”

  1. Nathaniel says:

    Al Capone himself. Respect it or pay the price CFHSV. Stud athlete in and out of the gym. Keep it up Boss!

  2. Misty says:

    Anyone who plays 7’s rugby is bad to the bone! Love the T… Oh, and the muscle up isn’t bad either!

  3. Mandee says:

    Looking good Pony!!! Those gymnastics skills just are in your DNA! 🙂

  4. Josh Kennedy says:

    A: 195 straight across
    B: 14:42 Rx
    Some fire-breather is gonna break 10min with this one

  5. Calvin says:

    A.5@225-5@225-3@225-5@205-5@205
    B.14:18 scaled pull ups. Still working on butterfly.

  6. Nathaniel says:

    A. 215(5) – 215(4) – 205(5) – 205(5) – 205(5)

    B. 11:19 rx

    C. Accessory – completed

  7. Bradley says:

    A. 195 across

    B. 11:35 Rx

    C. Completed

  8. Mandee says:

    A. 135 – 135 – 135(4) – 125 – 125
    B. 14:58 (row instead of run)
    C. Completed

  9. Jeremy Millich says:

    7:00am class:
    A: 215# across
    B: 11:30, RX
    C: 1 rd of accessory completed

  10. Daniel Lynch says:

    FYI Sting/The Police say “Roxanne” a total of 26 times in 3 minutes:)

  11. John H says:

    A. 165
    B. 11:38rx
    C. 1 rd completed

  12. Kobra says:

    A. 225 across

    B. 11:34 RX

    C. 1 Rd Complete

  13. BP says:

    A. 215# across
    B. 17:03 scaled to row
    C. Done

  14. Jonathon says:

    A) 225×5 235×5 245×5 245×5 245×4
    B) 11:13rx

  15. Heath Sharp says:

    A) 275 across

    B) 11:29 RX

    C) 2 rounds completed

  16. Mimi says:

    A: 55# across scaled with abmat (thx for the scaling help Kodi!)
    B: 18:35 rx
    C: complete
    Nice MU, Pony!