Month: November 2010

11/30/10 WOD

Take 20 min to build to Heavy Split Jerk  5 Individual Rounds:3 Power Cleans 185/115, 155/105, 135/956 Front Squats50 Double Unders or 100 Singles2 min Rest 

11/29/10 WOD

20 Minutes of OH squat practice+50 – work up to a heavy single-50 – 5×5 with a moderate load WOD:15-12-9OH squats off floor (95/65)Pullups – Men CTB, Women Chin Tom – 2:27Kevin T – 2:30Andy P – 2:33Pete – 4:30Seb – 4:35Ed – 4:35Bill L – 4:40Kristie – 5:17Krista – 5:56Rich – 6:34Jeff S – …
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11/26/10 WOD

Snatch (full squat) 10 Sets of:Mid ThighBelow KneeFloor  5 x 200m Row Rest 5 min 3 Rounds of:10 Burpees15 AbMat Situps30 Double Unders (Scale to Hurdle Jumps) 

11/24/10 WOD

HOLIDAY SCHEDULE – THURSDAY CLOSED, FRIDAY 11:00 AND 12:00 CLASS 20 Minute Partner AMRAP  5 Thrusters (115/75)5 Burpees1 Round = Both partners complete sequence  Tom & Ricky – 16 +2Jenner & Grip – 15 +7Simon & Dan – 11 +15Mike N & Andrew (95) – 13 +14 95/65John M & Bill – 15 +6AP2 & …
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10/23/10 WOD

STRENGTH:Bench Press 5 x 5 50+ WOD plus chainBench Press 5 x 5 -50 WOD no chain METCON:Choose one 10 min Cindy 5 Pullups10 Pushups15 Squats 10 min Mary5 HSPU10 Pistols15 Pullups 


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