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Tuesday, January 3, 2017

Posted by Mandee on January 2, 2017   |   21 Comments

mj-1mj-2

 

 

WOD:

A. EMOM Activator for 5 min

1 Snatch High Pull to 1 Hang Power Snatch to 1 OHS to 1 Snatch Balance or Drop

B. Squat Snatch:   3 – 2 – 2 – 2 – 2   E2MOM

C. 14min AMRAP:

-7 Bar Muscle Ups   (MRX  7 Chest to Bar Pull Ups)

-14 cal Row

-7 Hang Squat Snatch   115/75   RX+ 145/100   (MRX  75/55)

-14 Toes to Bar

-7 Hang Squat Cleans   115/75   RX+  145/100  (MRX  75/55)

*Rest 1 min*

D. “Finisher”  –  One max unbroken set of Hang Power Cleans w/ WOD weight

 

 

 

Check out Mason Dixon’s menu for next week. jan-9

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21 responses to “Tuesday, January 3, 2017”

  1. fleming Sharp says:

    Marissa! Looking good even in the bottom of a push up! This funny girl works hard and it shows!

  2. Nathaniel says:

    Marissa brings it every day! Keep bringin it!!

  3. Mandee says:

    Oh yeah! Marissa J demonstrating beautiful form on those push-ups! Hard work pays off, and it certainly shows! Keep it up Marissa!! 🙂

  4. Bradley says:

    Now that’s a good looking push up. Nice work Marissa!!

  5. Dani says:

    Marissa! Great looking push up- great looking gal!

  6. KOBRA says:

    SS! This firecracker is full of fight and throws down every time she’s in the gym! Keep working hard SS!

  7. BP says:

    A. Activated
    B. 95-105-115-125-135
    C. 1+23 RX
    D. 15. Didn’t eat my Wheaties this morning.

  8. MH says:

    A. ✅
    B. 75-95-105-115-120
    WOD – 2+10 rx+

    Finisher – held on for 1 min. Not sure the reps

  9. George C says:

    A) Empty Barbell across

    B) 95-115-115-135-145

    C) 1+25 Rx

    D) 43 @115

  10. Nathaniel says:

    A. Activated

    B. 95 – 115 – 135 – 155

    C. 3 rx

    D. Finisher – 20 reps

  11. CoachDB says:

    Marissa you look marvelous and mid-line stabilized! NICE!!!
    MOD WOD
    10sets x 2reps EMOM Safety Bar Back Squat 4xdouble chains and 115lbs

    10-9-8-7-6-5-4-3-2-1 Reps For time of:
    -A Bike calories
    -Safety Bar Back Squats 115lbs
    -Reverse Hypers 70lbs
    -Jumping Jacks
    RXd = 15:32 and a lower back blitz

    Straight thru
    -10 L Arm DB Snatch 40lbs
    -10 L Arm DB Snatch 60lbs
    -10 L Arm Fat Grip DB Snatch 40lbs

    • Marissa says:

      Heard quite the amazing things about you. Can’t wait to meet you one day! Hope we cross paths soon.

  12. Andrew says:

    At home
    B. 135-155-165-185(1)-185x
    C. 2+19 RX +
    D. 7 (just mean)

  13. jamie cherrypicker says:

    A. 55#
    B. 75# across for power
    C. 2+28 scaled to power snatch, cleans
    D. 53@75#

  14. Bradley says:

    A. Activated

    B. 115(3) – 135(2) – 155(2) – 175(2) – 185(2)

    C. 2+32 Rx+

    D. 10

  15. Justin says:

    95-115-135(x)-115
    2+4 rx
    20

  16. Jeremy M. says:

    6:20pm Open Gym:
    A: Yesterday’s bench press
    Did E2MOM, not E3MOM (no spotter) –
    140(20)-190(10)-225(3,1,1)-140(20)-190(6,3,1)
    B: E3MOM for 6 rds –
    7 back sqt @225# + 3 hang power snatch @135#
    Note – no lifters, no belt

  17. Mandee says:

    A. Activated
    B. TnG 3@75 – TnG 2@90 – TnG 2@105 – TnG 2@120 – 2 singles @ 130
    C. 2+21 RX+
    D. 20 reps

  18. Shana says:

    A: Activated
    B: 🙂
    C: 2+16 RX+
    D: 10
    Love Marissa!!! Such a sweet, strong athlete!!

  19. Mac says:

    115 135 155 175 185

    2+38 rx+

    13