WOD:
A. Deadlift (3sec pause on floor): 5 – 5 – 5 – 5 – 5 E2:30MOM
B. For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
-Bar Facing Burpees
-Deadlifts 245/165 (MRX 185/125)
-HSPU (MRX 2/4″ rise)
C. Core Development:
-30 GHD Sit Ups for time
-30 Glute Ham Raises NOT for time
-30 V-Ups for time
-30 Barbell or Banded Good Mornings NOT for time
Check out Mason Dixon’s menu for next week. jan-9
Stephen! Looking strong and working hard as always!! Keep up the hard work dude! 🙂
Awesome Stephen!! Keep putting in the work dude!!
Stephen looks strong and determined — better stay out of his way!
A) 315 across
B) 161 Rx
C) Died
Nice job on the DL!
A. 315 across
B. 14:55 Scaled to 5-5-4-4-3-3-2-2-1-1 HSPU
C. GHD complete in 1:42
A: 275 across
B: 🙂 was my official score. Scaled to 205# DL, unofficial time was 24:49 to finish the whole thing (I insisted on getting my money’s worth today)
C: 90sec for the 30 GHD SU, not fun after alll the DL. Completed remainder of core work.
Awesome picture Stephen! Keep showing out.
A. Took a little bit to get warmed up this AM. Did 275 for 1st set and then 325 across.
B. 10:46 Rx
A. 255 across (75%)
B. 19:39 Rx (158 reps @ 18 min cut-off)
C.✔️ (NOT for time)
A. 340 across
B. 11:52 rx
A. 295 across
B. 9:04 rx
A. 5 x 5 @ 365 across
B. 158 reps @ 245, subbed 35# dumbbell strict presses for HSPU
A: 205(5) 225(5) 245(5) 275(5) 295(5)
B: 17:16 RX
C: 2:30 for GHDs, 1:50 for Vups
315-4,4,4,4,5
12:10 rx
A: 185 across
B: 150, Scaled weight to 185 everything else RX’d
C: Forgot
Great to be back from a 7 month break from CF!
A. 225-240-240-240
B. 9:51 RX
C. completed, :59 seconds on GHDs, 1:08 on V-ups
A: 125 across
B: 12:25 scaled to 125#
C: v-ups 1:11/ GHDS 1:32/ GHR complete/ bandedGM complete
Still sick from that one….16:25 scaled
365 across
14:53 rx
A: 185-215-225-225-225
B: 9:02 RX
6:15pm Class:
A: 365# across
B: 11:21, RX
C: 30 ghd(0:59)-30ghr-30 vup(1:12)-115# bbgoodmornings(5,5,10,10)
– Great class Kodi/Bradley/Mandee!