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
These ladies are the real deal and they show up and show out everyday! Keep repin’
That’s a good looking group of athletes right there! 🙂
Rowing machines. Looking good ladies!
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
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
A. 265(8)-280(6)-300(4)-315(2)
B. 1:44/2:56 (Scaled deadlift to 275#)
300-8
320-6
340-4
360-2
1:33 and 1:47
A. 225(8) – 240(6) – 255(4) – 270(2)
B. 1:31, 1:34, 1:29, 1:32, 1:32, 1:31
A. Deadlift :
8 @335
6 @355
4 @375
X @405
B. 1:21 & 1:28 rx
8@375
6@400
4@425
2@450
1:17 / 1:18 / 1:16 / 1:15 / 1:14 / 1:10 rx
A: 255-275-295-315
B: scaled to 255# DR, 14cal row, 2pd KBS. Slow-2:04, fast-1:56
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
Awesome job today.
340 x 8
365 x 6
385 x 4
410 x 2
1:37, 2:10 (didn’t complete DL on round 2)
A. 365×8-385×6-405×4-435×2
B. 1:26/1:40/1:53/2:05/2:27 @ 315#
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!
365/385/405/435
1:28/1:32/1:33/1:36/1:37/1:29
A. 315(8) – 335(6) – 355(4) – 375(2)
B. 1:19/1:20/1:18/1:21/1:21/1:19
My wife is hawt
355-405-435-485
1:17 / 1:14 / 1:14 / 1:17 / 1:21 / 1:22