A. Front squat: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM
B. 16 minute AMRAP of:
20 calorie row
15 thrusters 95/65 RX+ 115/80 (55 and over 75/55) OR 15 dumbbell thrusters 35/25 lbs. RX+ 45/35lbs. (55 and over 25/15lbs.)
10 bar dips RX+ ring dips (55 and over parallette dips)
5 HSPU RX+ parallete HSPU (55 and over hspu 4″ rise)
C. Core development:
1 minute right side high plank hold
25 GHD sit-ups or 25 military anchored ab mat sit-ups
1 minute left side high plank hold
25 flutter kicks
1 minute high plank hold
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John!
Strong work John! Making that split clean look good! 🙂
Oh yeah!! Love this progression of one CFHSV’s finest representing the 7am. A silent but deadly group of A Listers 🙂 Awesome work John!
Great lift John!
Nice John!!!! Always working so hard…..and it shows!
A: 185-205-225-225-225-185.
B: 4+0 Rx with 35# DB.
Big Bad John! Nice lift captured with a very cool pic.
Great work John!! Keep it up!
Solid split clean John!
Great pic progression!
A: 135 – 185 – 195 – 195 – 195 – 135
B: 2+25 Rx. I’m not so sure that bar dips are any easier than rings!!
Oh and yesterday’s WOD, one of my favorites in a while.
A. 3x Power Cleans 135 – 135 – 135 – 155 – 155
2x Squat cleans 135 – 135 – 155 – 155 – 155
1x clean 165 – 185 – 195 – 205(PR) – 210(x)
B: 4+6 RX+
3+20 RX
A. 185 – 215 – 225 – 235 – 245 – 185
B. 4+20 RX w/dumbells, strict HSPU
Great picture, John!
A. 85(8) 105(4) 120(2) 120(2) 120(2) 90(8)
B. 3 Rds Rxd
Gracious, that was a tough one!
Nice work Clair!
2+35 Rx
That hurt!
A: 185×8, 275×4, 295×2, 295×2, 295×2, 185×8
B: 2+21 RX (dumbbell thrusters, strict ring dips, HSPU
C: core development
D: muscle up training
Looking forward to seeing those bills paid with a ring MU.
A. 225-275-315(1)-295x-275-x (knee is bothering me)
B. 3+49 RX +
A. 185-215-225-225-225-185×6
B. 3+12 RX
225-275-295-295-295-235
4+45 rx dumbbells/ring dips
A: 145 (8) 150 (4) 155(2)
B: 3+20 RX w/ 25# Dumbbells and ring dips.