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Wednesday, December 23 2015

Posted by Mandee on December 22, 2015   |   20 Comments

Brandon 3Brandon 1Brandon 2

 

 

WOD:

A. In 8 minutes, build up to a 1RM power snatch

B. In 7 minutes, build up to a 1RM squat clean & jerk

C. “Power Isabel & Squatting Grace” by DB

40 reps for time of:  RX+ 60 reps for time of:

1 power snatch  135/95  (55 and over 95/65)

1 squat clean & jerk  135/95  (55 and over 95/65)

Follow this sequence until all 40 reps are complete (20 reps of power snatch and 20 reps of squat clean & jerk)

D. Core Development:

25 GHD sit-ups

25 Military ab-mat sit-ups, anchored

25 butterfly ab-mat sit-ups

25 evil wheels

200m overhead plate carry/waiter walk

 

REMINDER: We will have three classes on Christmas Eve: 730am, 9am, and 1030am. Childcare WILL be available from 845am-12pm. Sign up on MBO to reserve your spot in class! 

All classes canceled on Christmas Day. 

 

Check out Mason Dixon’s menu for next week. 12-28

To place an order, click here!

 

20 responses to “Wednesday, December 23 2015”

  1. BWM says:

    That man is the best one I know! Looking strong!

  2. steve price says:

    Brandon, with the picture perfect extension! Awesome job!!

  3. Mandee says:

    Strong work Brandon!! Always going hard and putting in work! 🙂

  4. Nathaniel says:

    Yessir!! My man Brandon always working hard and showing classic extension. Stud!

  5. Bradley F says:

    Brandon with the triple extension! Looking good dude.

  6. Clair says:

    A. Power Snatch 90# (5# PR)
    B. Sqt Clean and Jerk 110#
    C. 9:45 @ 75#
    Another great morning at CFHSV!

  7. Kobra says:

    A. 165 Power Snatch / 230 Clean and Jerk , failed jerk at 240

    B. 13:05 RX+

  8. Bradley F says:

    A. 180 Power Snatch
    B. 240 Squat Clean & Jerk
    C. 11:09 Rx+

  9. Steve Price says:

    A. 165(1)-195(f)-195(f) aw man!

    B. 205

    C. 6:19 Rx @ 135

  10. Nathaniel says:

    A. 185 Power Snatch

    B. 250 Squat Clean & Jerk

    C. 10:15 rx +

  11. Caroline says:

    A. Therapy/core development
    B. 10:45 @ 85#, 60 reps, muscle snatch/clean, push press
    Looking forward to tomorrow’s class!!

  12. Jeremy M says:

    10:15 Open Gym:
    A: 175# PS, failed 185#
    B: 225# C&J, sqt cleaned 245# twice, failed jerk both times
    C: 10:22, RX+

  13. DG says:

    A. 215
    B. 275
    C. 8:29 RX

  14. Calvin says:

    A.170#
    B.220# PR (missed the jerk at 230#)
    C.8:37 Rx (it sucks not being able to breath)

  15. Mandee says:

    A. 130 power snatch
    B. 185 squat clean & jerk
    C. 9:24 RX+

  16. George C says:

    A) 155 power snatch
    B) 175 squat clean + jerk
    C) 12:48 Rx+

    Great 0600 class this morning!

  17. Sam W says:

    Power Snatch- 240 (PR)
    Clean and Jerk- 305
    Wod- 5:42 Rx

  18. Cam says:

    165
    235 pr
    9:48 Rx