Thursday, November 11th 2010

SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS 27 Cal Row 27 Hang Power Snatches 45/33 50 D/U’s 21 Cal Row 21 Hang Power Snatches 75/55 50 D/U’s 15 Cal Row 15 Hang Power Snatches 95/65 50 D/U’s 9 Cal Row 9 Hang Power Snatches 115/85 50 D/U’s

For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*

A. Hang squat clean and jerk; build to a 3rm (without dropping the bar) B. TnG deadlift 225/165 – 7 reps on the min for 7 min + 3 rounds for time: 25 kbs 1.5 / 1.0 25 hspu

Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow

12 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 4 RFT 400m Run 30 Wall Balls 20/14 *18 min Cap*

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Snatch 4RFT 1 Rope Ascent 6 Snatches 115/75 12 TGU’s 53/35