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Wednesday, April 20 2016

Posted by Naomi Pradia on April 19, 2016   |   21 Comments

SHelbyShelby bw

Esther bwEsther

 

 

A.  2 minute max kettlebell swings (athlete chooses load)

rest 3 minutes

500m row for time:

B. Deadlift = 5 sets of 5 reps     E2MOM

C. 8 minute AMRAP of:

15 calorie row

5 deadlift  275/175   RX+335/215  (55 and over 225/135)

30 double unders

10 kettlebell swings 24/16kg  RX+32/24kg  (55 and over 20/12kg)

D. Core Development:

30 GHD sit-ups or 30 Military ab-mat sit-ups anchored

30 butterfly ab-mat sit-ups

30 evil wheels or barbell rollouts

30 barbell or banded good morning

 

Check out Mason Dixon’s menu for next week. 4-25

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21 responses to “Wednesday, April 20 2016”

  1. Kobra says:

    Beaudisplosition! A beautiful display of position!

    Stellar, Shelby and Esther!

  2. Nathaniel says:

    101 best friends forever 😉 Looking good Shelby and Esther! Keep up the hard work cause y’all are kicking booty!

  3. Tj says:

    Happy birthday Shelby

  4. Bradley says:

    Shelby and Esther getting after it! Keep it up ladies.

  5. Mimi says:

    Nice work Shelby and Esther! Always pushing hard!

  6. Shelby says:

    Esther!! My boo since day 1! She encourages me every day!

  7. Nathaniel says:

    A. 49 kbs @32kg

    B. 1:35 ( 500m row )

    C. 355 across

    D. 3 + 2 rx+

    E. Core Development = completed

  8. Jeremy Millich says:

    7:00am Class:
    A: 48 @ 32kg
    B: 1:34 row
    C: 315-315-315-335-335 deadlift
    D: 2+52, RX+
    E: ghd/evil wheel/butterfly
    – Bill forced me to do + today when I didn’t want to! Seriously, thanks bud!
    – Great to have Mandee back!
    – These two gals are killing it!

  9. Mandee says:

    Looking awesome Shelby and Esther! Boy am I jealous of those front rack positions! 🙂

    A. 2 minute max seated KBS: 38 @ 16kg
    B. 500m 1 legged row: 2:29
    C. subbed sets of 10 seated good mornings for DLs @ 55#
    C. WOD scaled to one legged rowing, one legged KB DL @ 16kg, 30 double under trainer spins, 10 seated KBS @ 16kg: 3 rounds for time: 10:22
    D. Core Development: 30 Military, 30 butterfly, 30 toes to overhead
    My right leg is smoked! 🙂

  10. Kobra says:

    A. 36 @ 32kg

    B. 1:44

    C. 305 across

    D. 2+31 RX @ 32kg

    E. Completed

  11. CJ VK says:

    A. 40 @ 28kg
    1:28 500m row
    B. 225-225-225-225-275
    C. 1+57 Rx

    That was TOUGH.

  12. Matt says:

    A: 41 with green KB
    B: 1:34
    C: 335x5x5
    D: 1+5 RX
    E: Completed
    F: Open Gym: Muscle Up Training

  13. Zac J says:

    A: 40 swings 40kg Kettle Bell
    1:30 500m Row
    B: 315 across
    C: 2+15 RX+
    D: completed

  14. Mimi says:

    A1: 36@20kg
    A2: 2:03
    B: 2+6 rx
    C: completed

  15. jamie cherrypicker says:

    A1: 40@24kg
    A2: 1:56
    B: 275
    C: 2+3 single unders with rx+ weights

  16. Heath Sharp says:

    51 KBS @32

    1:26 500m row

    385 across

    3+16 RX+

    Completed

  17. Caroline says:

    A. 47 @ 24 kg
    1:52 row
    B. 215 across
    C. 2+15 @ 215/24 kg, scaled to ball slams

  18. Bradley says:

    A. 36 @ 32kg
    B. 1:42
    C. 255 for 3 sets 275 for last 2
    D. 2+59 Rx @ 32kg
    E. Completed

  19. Eric says:

    A. 43 @ 2POOD
    B. 1:42
    C. 300 across (waiting for stitches to come out tomorrow)
    D. 2 Rounds scaled
    E. NO GHD or evil wheels