logo

Thursday, December 8, 2016

Posted by Mandee on December 7, 2016   |   18 Comments

md2md1

 

 

 

WOD :

A.  Back Squat & Squat Snatch E2:30MOM ( alternating )

-5  Back Squats – 3 Squat Snatch – 4 Back Squats – 2 Squat Snatch – 2-3 Back Squats – 2 Squat Snatch – 1 Squat Snatch

B.  15min AMRAP of:

-5 Muscle Ups ( Bar )   (MRX Chest to Bar Pull Ups)

-10 Snatch 95/65   (MRX 75/55)

-15 WBS 20/14lbs  10/9′   (MRX 20/10lbs 9′)

C. Core Development :

-25 Banded or Barbell Good Mornings

-25 Supermans  Arch/Rocks

-25 Hip Extensions

 

 

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.

 

 

 

18 responses to “Thursday, December 8, 2016”

  1. Nathaniel says:

    Couple of homeboys pushing each other and encouraging one another. Keep it up Mitch and Dustin cause it’s awesome

  2. Cyfy says:

    Mitch!

  3. Mandee says:

    Love the camaraderie in these pics! Mitch and Dustin working hard and running fast, no doubt! Keep it up dudes! 🙂

  4. Matt says:

    Call Men’s Health magazine….clean cut and can whoop yo butt!

  5. KOBRA says:

    Always a good attitude with these two! Keep up the good vibes dudes!

  6. BP says:

    A. 155 snatch
    B. 3+6 RX

  7. Bradley says:

    2 studs! Keep it up Mitch and Dustin.

  8. Clair says:

    A. 85#
    B. 3+13 rxd
    Great coaching, Nathaniel this morning!

  9. Nathaniel says:

    A1. Back Squats – 5 @305 – 4 @325 – 1 @350

    A2. Squat Snatch – 165

    B. 7 rx

  10. KOBRA says:

    A1. Back Squats – 5 @275 – 4 @290 – 2@305

    A2. Squat Snatch – 3 TnG @145 – 2 TnG @155 – 2 TnG @165

    B. 5+17 RX

  11. CoachDB says:

    Magnum man and Dustin putting down a dust cloud due to speed.
    Squat = 305lbs PR since knee surgery
    Squat Snatch = 175lbs PR since knee and shoulder surgery
    WOD RXd = 4rds
    Slowly but surely getting stronger and more mobile again, just have to work the engine, stamina and endurance. So glad I am surrounded by so many good coaches and athletes to keep me going. Thank you

  12. Shana says:

    A: 195(5)/115(3)/210(4)/125(2)/215(3)/ 135(2)/145(1)

    B: 6 RX

  13. Jeremy M. says:

    6:15pm Class:
    A1: 275(5)-295(5)-310(2)
    A2: 115(3)-135(2)-150(1)-160(1)
    B: 5+26, RX
    C: Completed – (each movement: 10/10/5), did 95#BB good morn
    – Great class Mandi/Bradley. Mitch looking happy!

  14. Justin says:

    295-315-335
    115-135-145-165
    5+3

  15. TZ says:

    Mandee straightened my snatch out. I feel like I haven’t been doing it right for the past 7 years and just learned how to ride a bike or dive into a pool. 180#; 4+16