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
Marissa! Looking good even in the bottom of a push up! This funny girl works hard and it shows!
Marissa brings it every day! Keep bringin it!!
Oh yeah! Marissa J demonstrating beautiful form on those push-ups! Hard work pays off, and it certainly shows! Keep it up Marissa!! 🙂
Now that’s a good looking push up. Nice work Marissa!!
Marissa! Great looking push up- great looking gal!
SS! This firecracker is full of fight and throws down every time she’s in the gym! Keep working hard SS!
A. Activated
B. 95-105-115-125-135
C. 1+23 RX
D. 15. Didn’t eat my Wheaties this morning.
Fruity Pebbles > Wheaties
A. ✅
B. 75-95-105-115-120
WOD – 2+10 rx+
Finisher – held on for 1 min. Not sure the reps
A) Empty Barbell across
B) 95-115-115-135-145
C) 1+25 Rx
D) 43 @115
A. Activated
B. 95 – 115 – 135 – 155
C. 3 rx
D. Finisher – 20 reps
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
Heard quite the amazing things about you. Can’t wait to meet you one day! Hope we cross paths soon.
At home
B. 135-155-165-185(1)-185x
C. 2+19 RX +
D. 7 (just mean)
A. 55#
B. 75# across for power
C. 2+28 scaled to power snatch, cleans
D. 53@75#
A. Activated
B. 115(3) – 135(2) – 155(2) – 175(2) – 185(2)
C. 2+32 Rx+
D. 10
95-115-135(x)-115
2+4 rx
20
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
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
A: Activated
B: 🙂
C: 2+16 RX+
D: 10
Love Marissa!!! Such a sweet, strong athlete!!
115 135 155 175 185
2+38 rx+
13