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Friday, December 9, 2016

Posted by Mandee on December 8, 2016   |   16 Comments

rachel-a

 

 

WOD :

A. 2 minutes MAX reps Hang Power Cleans   75/55 ~ 95/65 ~ 115/75 ~ 135/95 ~ 155/105 ~ 185/125

REST 2:00

-2 minutes MAX reps Double Unders

REST 2:00

-2 minutes MAX Calorie Row

REST 2:00

-1 minute MAX reps Hang Power Cleans  75/55 ~ 95/65 ~ 115/75 ~ 135/95 ~ 155/105 ~ 185/125

REST 1:00

-1 minute MAX reps Double Unders

REST 1:00

-1 minute MAX Calorie Row

REST 5:00

B. 6 minute AMRAP of:

-6 Hang Power Cleans  155/105  RX+ 185/125   (MRX 115/65)

-30 Double Unders

-12 Calorie Row

** Immediately into…

C. 6minutes to establish a 1RM Hang Power Clean

 

 

Check out Mason Dixon’s menu for next week. dec-12

To place an order, click here!

 

 

Barbell Club is canceled this Saturday. We WILL have a combined Snatch/C&J Barbell Club on Sunday.

 

16 responses to “Friday, December 9, 2016”

  1. Dani says:

    “Make America squat again!” dang Rach!!! You’re the poster child for perfection here! And thank you for your service to our country!

  2. Wendy W says:

    Admittedly, I looked for a “like” button for Dani’s comment. Couldn’t agree with you more on this!!

  3. Mandy G says:

    Picture perfect squat, Rach!! Looking strong! 💪🏻

  4. Nathaniel says:

    Bad A** Rachel represents every day! Nice squat Stud! Keep showin up and showin out!

  5. Mandee says:

    Rachel looking cool, calm and collected while squatting big weight with beautiful form! Keep killing it Rachel! 🙂

  6. KOBRA says:

    A. Total = 397
    -Hang Cleans – 25 / 17 @155
    -Doubles – 187 / 113
    -Calories – 35 / 20

    B. 3+37 RX

    C. 225

  7. Clair says:

    A. 202 rxd
    B. 2 rxd
    C. 125

  8. Don says:

    Will miss a few WODs while my knee recovers, looking forward to getting back!

  9. CJ VK says:

    A. 302 Rx @ 115#
    B. 2+36 Rx
    C. 235# (PR)

  10. fleming Sharp says:

    Great pic Rachel! Dani nailed the comment…perfect!

  11. Steve Price says:

    Rachel with the Perfect squat form!!!

    33 hang power cleans @ 185 in two mins.
    16 hang power cleans @ 185 in one min.
    335 total reps w/ single unders

    2 + 36 @ 185 scaled to 30 singles per round

    255 hang power clean

  12. Mimi says:

    A: 478 scaled (40 Muscle cleans 55#, 231 SU, 8 calories with arm only on assault bike, 24 muscle cleans, 153 SU, 22 GHDs)
    B: 3+12 scaled (to 55#muscle cleans, SU, GHDS)
    C: 100# muscle clean
    Uh oh, Rachel squatting BIG!!! Looking awesome lady!

  13. Josh Kennedy says:

    A: 278 Rx with 115# HPC (38+99+43+22+50+26)
    B: 2+12 Rx
    C: 175# HPC, did a rep E2MOM

  14. Brian A says:

    A. 331@135
    B. 2+36 RX
    C. 245

  15. Justin says:

    30/86/49/16/61/28=270 @ 185
    2+39 rx+
    255