Saturday, November 6th 2010

Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35

Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges

Strength/Skill – 3 Position Power Snatch Above Knee, Below Knee, Floor – 65%, 70%, 75% On the minute for 16 minutes: Even minutes: 4 Back squats 185/135 Odd minutes: 1 Rope climb

3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date!   12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….

Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!! Strength/Skill – Pistols 10-10-10 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Cindy’s evil twin sister… “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups…