Thursday, August 4 2016

Posted by Mandee on August 3rd, 2016

12 responses

WOD: A. In 16 minutes, establish a 1RM power snatch and a 1RM squat snatch B. TEAM WOD For Time: 60 hang power snatch 95/65 (MRX 75/55) run 200m as a team 60 WBS 20/14 10'/9' (MRX 20/10 9') run 200m as a team 60 toes to bar run 200m as a team 60 ground to overhead 95/65 (MRX 75/55) run 200m as a team **one athlete must be in the plank position while to other is completing reps**cannot start until partner is in the plank position** Athletes can share reps/split up as they wish Check out Mason Dixon's menu for next week. Aug 8 To place an order, click here!

12 responses to "Thursday, August 4 2016"

Nathaniel says:

August 3, 2016 at 3:10 pm

Big Joshua thumpin that chest!! Joshua works hard in and out of the gym...keep it up!

Mandee says:

August 3, 2016 at 3:11 pm

Joshua! Making chest to bar look easy! This guy works hard everyday and it definitely shows! :)

KOBRA says:

August 3, 2016 at 3:19 pm

Call the cops cuz Joshua just killed it!

Flying J says:

August 3, 2016 at 6:30 pm

One strong dude crushing strict CTB. Nice work Joshua!

Jeremy M. says:

August 4, 2016 at 4:47 am

7:00am Class:
A: 175# Power, 165# Squat
B: 14:44, RX (teamed up with the one and only Kyle F. This dude is a serious stud! Thanks for the push!)
- Extremely fun class Nate! Loved the constant harassment!?

Mimi says:

August 4, 2016 at 8:10 am

Had a great time with Wendy P and Fleming today! We thought we had a decent pace, but we didn't even make it to shoulder to overhead!!! ?
180 reps rx

CoachDB says:

August 4, 2016 at 8:28 am

Was so sore yesterday had to have a rest day. So today I tried to blend both training sessions somewhat.
Warm-up
2min AirDyne + Stretches
2min Ski Erg + Stretches
2min Row + Stretches
Build Up to a Heavy Deadlift
10@135-6@185-4@275-2@335-1@385 385 was it today
Back down 3@335-6@275-10@225
Snatch Barbell Training
5 Below Knee High Pulls
5 Snatch Back press
5 Hang Muscle Snatch
5 OHS
1 Squat Snatch E30sec for 6min = 12 lifts 45lbs barbell
Light Squat Snatch Build Up EMOM
1@65-1@65-1@75-1@75-1@75
WOD
3 RFT
6 D-Ball Over Shoulders 100lbs
12Pull-ups
6 WallBalls 20lbs 10’
6 Hang Power Snatch 95lbs
12cal Row
TIME = 10:33
Hope everyone enjoys the team WOD.