WOD:
A. Deadlift: 10 – 7 – 6 – 5 – 3 E3MOM
B. 3 minute AMRAP of:
7 one legged deadlift (left) 135/95 RX+ 165/115 (MRX 115/75)
21 double unders
7 one legged deadlift (right) 135/95 RX+ 165/115 (MRX 115/75)
21 double unders
rest 2 minutes
3 minute AMRAP of:
500m row (MRX 400m row)
max reps deadlift 135/95 RX+ 165/115 (MRX 115/75)
rest 2 minutes
3 minute AMRAP of:
7 one legged deadlift (left) 135/95 RX+ 165/115 (MRX 115/75)
14 ab-mat anchored sit-ups
7 one legged deadlift (right) 135/95 RX+ 165/115 (MRX 115/75)
14 ab-mat anchored sit-ups
Check out Mason Dixon’s menu for next week. oct-17
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
-John Quincy Adams
By this measure, Kodi, the rest of the CFHSV coaches, and the athletes of CFHSV are true leaders. You dudes rock.
P.S. Kobra has the hardest warm-ups hands down. Dude has you hanging on to the barbell for 3+ minutes. It’s brutal
Kobra Komand in the house!! Everyone assuming the position. Look at that form!
In my experience, most people just aspire to be on the team. But the special ones are always trying to make the team better.
He’ll pick at you and challenge you….No rep you in a heart beat……and help you get to the games.
Thanks for your high standards!
Kobra Kommander keeping a sharp eye on his charges!
A: 225-245-265-285-305 (3RM PR)
B: 1+0, 18 reps, 1+0 Rx. My hammies and Sciatic nerve are none too fond of them single-leg DLs….
Yesterday I said the Box looks great. Wow, it even looks better today. Get some KK!
Deadlifts
10@275
7@305
6@325
5@345
3@375
WOD RXd = 1rd +35reps – 24 reps – 1rd +8reps
Remember those CF ten recognized fitness domains.
Sorry, performed in order listed (WOD 1-2-3)
YEP that’s sissy front and center with her BFF coach Mr. Sweetcheeks himself.
AWESOME form sissy:) XO
A. 255(10) – 275(7) – 290(6) – 310(5) – 330(3)
B. In order, 1-2-3: 1+31 / 27 reps / 35 reps RX+
A. 280(10)-305(7)-325(6)-345(5)-375(3)
B. In order RX: 1+7 / 32 / 1+19
7:00am Class (deload week):
A: 245(50%,10)-295(61%,7)-345(72%,6)-295(7)-245(10)
B: 2+28/35 reps, 1:40 row/2rds even, RX (completed in order)
– Awesome class John! Great pic today! The man himself, Kodi coaching at his best as always! Always there to harass, always there to encourage! Glad to have you up front buddy!
AM Open Gym :
A. Deadlift –
10 @275
7 @300
6 @340
5 @350
3 @360
B. 2 + 21 rx+
C. 25 rx+
D. 1 + 40 rx+
A: 295(10) 320(7) 340(6) 365(2…weights fell off, bad gym etiquette on my part) 405(3)
B: 1+29/21/1+4
A. 225(10) – 245(7) – 260(6) – 275(5) – 295(3)
B. In order & Rx, 1+7 – 26 reps – 1+20
A) 325×10 350×7 375×6 400×5 425×3
B) 2+4 / 32 / 1+46 rx+
A. 195(10) – 210(7) – 225(6) – 240(5) – 255(3)
B. 2+6 / 24 / 2+1 RX+
A. 365 x 10, 385 x 7, 405 x 6, 425 x 5, 455 x 2
B. 56 @ 135(scaled to 42 sing.)
28 deadlifts @ 135
0 ( did not do)
A. 255(10)-305(5)-335(3)-335(2) grip and back shot
B. 1+7 scaled, 17, 1+7 rx
A. 265(10) – 285(7) – 305(6) – 325(5) – 345(3)
B. 2+1/27/1+24 Rx+
275-305-325-365-395
2+2/26/1+24 rx+
A: 180(10) 195(7) 205(6) 225(5) 235(3)
B: 1+40RX+ / 22 / 1+21
315/355/395/425/445(2)
2/30/1+3 rx+