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Wednesday, January 6 2016

Posted by Mandee on January 5, 2016   |   23 Comments

Morgan 1Morgan 2

 

 

WOD:

A. Back Squat: 10 – 5 – 10 – 5 – max reps  E2:30MOM

B. 12 minute AMRAP of:

30 double unders

15 pull-ups

10 HSPU  (55 and over 4″ rise)

5 front squats 135/95  RX+ 155/105  (55 and over 115/75)

rest as needed, then

C. GHD sit-ups for time: 25, 50, 75 or 100 reps

and

100ft bear crawl or 50ft handstand walk

 

Check out Mason Dixon’s menu for next week. Jan 11

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23 responses to “Wednesday, January 6 2016”

  1. Matt says:

    Jonathan is one Fit dude!

  2. Justin says:

    Jonathon is always working hard

  3. Haley says:

    Jonathan always nice & working hard! Love these rope climb pictures. Nice work!

  4. Clyde says:

    Morgan is one fit dude. Always good to work out with him.

  5. Nathaniel says:

    He walked through the door READY and hasn’t taken a day off since. Mr. Morgan don’t stop for man, woman, or child. He’s mean. And he ain’t climbin that rope, he’s tryin to pull our roof down. MEAN!

  6. Andrew says:

    Can’t say enough about this animal! Morgan wears the workouts out!

  7. Mandee says:

    Nice work Jonathon! This guy has been giving 100% since his first WOD and it certainly shows! Keep it up dude 🙂

  8. Dani says:

    JoMo fo sho’ yo! Awesome watching this guy work. He’s got a fleet of sweet rides too!

  9. Kobra says:

    This dude doesn’t just show up to work out…he walks in ready to take the competition down! He is one super-fit OLD MAN!

  10. Clair says:

    Awesome picture, Jonathon!
    A. 105(10)135(5)105(10)135(5)120(5)
    B. 3+16 Rxd
    C. 25 GHD and Handstand Walk

  11. Kobra says:

    A. 205(10) – 265(5) – 205(10) – 255(5) – 235(11)
    — A tad bit under percentages, but it was super tough to hit those numbers!

    B. 5+53 RX+

    C. 25 GHDs + 50ft HS Walk

  12. steve price says:

    Jonathan is fast, strong, and relentless!!

    A. 275(10)-315(5)-275(10)-315(5)-285(10)

    B. 2+80 super scaled @ 155 Front squats / 60 singles / 10 pullups / 10 pike pushups

  13. Nathaniel says:

    A. 250(10) – 325(5) – 250(10) – 325(5) – 290(6)

    B. 5 rx +

  14. Brian A says:

    A. 10@225, 5@275, 10@225, 5@275, 0 Max reps
    B. 3+53 RX

  15. Jeremy M says:

    10:15 Open Gym:
    A: 215(10)-285(4)-215(10)-285(5)-250(12)
    -First time I’ve hit my squat %s, minus that set of 4, but felt great. 5 rep PR.
    B: 5+15, RX+
    -Great company during wod!
    -Big J looking strong on those rope climbs! He’s only getting stronger and faster! Great friend too!

  16. Mandee says:

    A. 170(10) – 220(5) – 170(10) – 220(3) – 195(6)
    B. 5 + 42 RX+

  17. DG says:

    275×10,325×5,275×10,345×5,315×5
    3+15 RX

  18. Jonathon says:

    Thanks everyone for the kind words ! Kodi/ponytail this old man is going to whip that butt tomorrow !

  19. Kyle O says:

    305(10) – 395(5) – 305(10) – 395(5) – 345(6)
    4+30 Rx+

    Awesome picture Mr. Morgan! This dude has a motor that does not quit.

  20. Clyde says:

    4+7@155
    50 GHD

  21. Mac says:

    305(10)-395(5)-305(10)-395(3)-345(6)

    10# pr for 5 rep back squat

    3+50 scaled to 155 push press instead of hspu

  22. Andrew says:

    Home gym:
    6rx+