WOD:
A. Snatch Complex Training:
1st minute: 1-3 reps of: 1 snatch high pull to 1 power snatch to 1 hang snatch (power or squat)
2nd minute: rest
Repeat the above cycle 4 more times, for a total of 5 minutes
then,
6 minutes to establish a 1RM Snatch (power or squat)
B. 12-9-6 reps for time of:
Double push-up burpee pull-ups **RX+ muscle-ups
Deadlift 275/185 (55 and over 215/145)
**penalty for RX+: every time you break the muscle-ups, perform 3 “penalty” deadlift**
Friday Night FIGHT! This Friday at 515pm! Arrive early to warm up. Sign up Black, Blue or Red on MBO. Childcare WILL be available from 5pm-730pm.
Check out Mason Dixon’s menu for next week.Nov 23
To place an order, click here!
REMINDER: Yoga is canceled tonight.
Slade!! Lifting heavy!
Slade showing us how it’s done!
Slade!!! Let me just tell you, this dude can lift HEAVY weight! All day, every day! Keep it up Slade!!! 🙂
Man of steel! Slade always brings the pain
Strong SLADE!!!
Slade there u go
Slade! Pumping Iron
Slade’s got the loud plates, look out. 😛
Slade! Making it look easy!
That’s a bad dude
Slade! That dude can lift some weight!
Beastmode Slade!
A. 115 across for 1 rep
B. 197 Squat Snatch PR
C. 10:35 Rx+
Solid work!
Outstanding! Congrats on pr!
Thanks fellas
A. 115 across for 1 rep
B. 200 Power Snatch
C. 8:12 rx +
A. 115 across x 1 rep
B. 180 Squat Snatch
C. 8:27 RX+
A. 95 across for 1 rep with hang squat snatch
B. 140 squat snatch
C. 12:22 RX+
A: 125 across for 1 rep, hang power
B: 180, power snatch
C: 10:56, RX+ (27 extra DLs)
A) 135(2)-155(2)-175-185-185
B)235 Power Snatch
C) 2+3 RX (Muscle Ups, 275, no penalty)
Nice!
7:08 RX+ (15 extra deadlifts)
Did this during open gym yesterday.
A: 145 across x 1 rep
B: 240 power snatch PR
C: 10:27 Rx+
Strong work Slade!
A: 75# acrossx2 reps per set
B: 155 power snatch
C: 9:42 RX
A. 85 across
B. 105 power snatch PR
C. 8:26 rxd
A. 95/135
B. 185 power snatch
C. 8:50 Rx