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Wednesday, March 9 2016

Posted by Mandee on March 8, 2016   |   22 Comments

John 1John 2John 3John 4

 

 

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

 

 

Check out Mason Dixon’s menu for next week. March 14

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22 responses to “Wednesday, March 9 2016”

  1. Craig Bayer says:

    John!

  2. Mandee says:

    Strong work John! Making that split clean look good! 🙂

  3. Nathaniel says:

    Oh yeah!! Love this progression of one CFHSV’s finest representing the 7am. A silent but deadly group of A Listers 🙂 Awesome work John!

  4. Kobra says:

    Great lift John!

  5. Patty says:

    Nice John!!!! Always working so hard…..and it shows!

  6. Josh Kennedy says:

    A: 185-205-225-225-225-185.
    B: 4+0 Rx with 35# DB.

  7. Dave M says:

    Big Bad John! Nice lift captured with a very cool pic.

  8. Naomi says:

    Great work John!! Keep it up!

  9. Bradley says:

    Solid split clean John!

  10. Rob L says:

    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!!

    • Rob L says:

      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+

  11. Duke says:

    3+20 RX

  12. Kobra says:

    A. 185 – 215 – 225 – 235 – 245 – 185

    B. 4+20 RX w/dumbells, strict HSPU

  13. Clair says:

    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!

  14. CJ VK says:

    2+35 Rx

    That hurt!

  15. Matt says:

    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

  16. Andrew says:

    A. 225-275-315(1)-295x-275-x (knee is bothering me)
    B. 3+49 RX +

  17. Brian A says:

    A. 185-215-225-225-225-185×6
    B. 3+12 RX

  18. Justin says:

    225-275-295-295-295-235
    4+45 rx dumbbells/ring dips

  19. Shay Shay says:

    A: 145 (8) 150 (4) 155(2)
    B: 3+20 RX w/ 25# Dumbbells and ring dips.