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Wednesday, November 16 2016

Posted by Mandee on November 15, 2016   |   19 Comments

rower-1rower-2-bw

rower-1-bwrower-2

 

 

 

WOD:

A. Deadlift:  8 – 6 – 4 – 2   E3MOM

B. 6 rounds E3MOM:

6 deadlifts   315/215   (MRX  255/165)

14/12 calorie row   (MRX 12/10 calorie row)

12 Russian KBS  32/24kg    (MRX  24/16kg)

Score = Fastest and Slowest Rounds

C. Core & Grip Development:

1 minute L-sit hold

100m plate pinch grip carry

25 reverse rower tucks

200m Farmers Walk with dumbbells or kettlebells

1 minute low plank hold

 

 

Check out Mason Dixon’s menu for next week. nov-21

To place an order, click here!

19 responses to “Wednesday, November 16 2016”

  1. Nathaniel says:

    These ladies are the real deal and they show up and show out everyday! Keep repin’

  2. Mandee says:

    That’s a good looking group of athletes right there! 🙂

  3. Bradley says:

    Rowing machines. Looking good ladies!

  4. Daniel Lynch says:

    A. 275(8)-315(6)-355(4)-385(2)
    B. Slow: 2:20 Fast: 1:48 Rx
    C. Yes- 35# plates on carry, 24kg KBs on carry

  5. George C says:

    A) 275(8)-295(6)-315(4)-335(2)

    B) Slow: 2:50, Fast: 2:15 scaled @315DL/40kg KBS, dropped DL reps to 4 after second round

  6. CJ VK says:

    A. 265(8)-280(6)-300(4)-315(2)
    B. 1:44/2:56 (Scaled deadlift to 275#)

  7. Duke says:

    300-8
    320-6
    340-4
    360-2
    1:33 and 1:47

  8. Mandee says:

    A. 225(8) – 240(6) – 255(4) – 270(2)
    B. 1:31, 1:34, 1:29, 1:32, 1:32, 1:31

  9. Nathaniel says:

    A. Deadlift :

    8 @335
    6 @355
    4 @375
    X @405

    B. 1:21 & 1:28 rx

  10. Heath sharp says:

    8@375
    6@400
    4@425
    2@450

    1:17 / 1:18 / 1:16 / 1:15 / 1:14 / 1:10 rx

  11. Josh Kennedy says:

    A: 255-275-295-315
    B: scaled to 255# DR, 14cal row, 2pd KBS. Slow-2:04, fast-1:56

  12. Matt says:

    A: 340(8), 365(6), 385(4), 410(2)
    B: 1:27, 1:32, 1:29, 1:59, DNF, 2:30 @ 315#, 2pd, 14cal
    C: completed

  13. Steve Price says:

    A. 365×8-385×6-405×4-435×2

    B. 1:26/1:40/1:53/2:05/2:27 @ 315#

  14. Jeremy M. says:

    6:15pm Class:
    A: 365(8)-390(6)-415(4)-440(2)
    B: 1:07/1:08/1:09/1:11/1:12/1:17, RX
    – Always fun class Kodi!

  15. Justin says:

    365/385/405/435
    1:28/1:32/1:33/1:36/1:37/1:29

  16. Bradley says:

    A. 315(8) – 335(6) – 355(4) – 375(2)

    B. 1:19/1:20/1:18/1:21/1:21/1:19

  17. Jeremiah says:

    My wife is hawt

  18. mac says:

    355-405-435-485

    1:17 / 1:14 / 1:14 / 1:17 / 1:21 / 1:22