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10/25/2011

Wednesday

(Great job Run Club!! Week 1 Paleo Standings on the Nutrition Blog!)

Warm Up:
200m jog
4x 100m Strides (25%, 50%, 75% 100%)
25 American KB swings
3 wall climbs

Burgener:

Strength: Snatch
4 sets: pvc, bar, then added weight
1 snatch grip deadlift
1 snatch pull
3 position Squat Snatch

WOD: Use a weight you can complete the complex without putting the bar down. You may put it down between each complex, but not before. If you miss, you must start the complex over.

8 min AMRAP
3 Snatch complex ( 1 snatch complex =1 power snatch, 1 hang power snatch, 1 hang squat snatch)125/85lbRX
3 wall climbs (sub walk outs on a medicine ball)

10/25/2011 10:13:45 pm

10/25/2011 10:17:03 pm

OK....I'm a dog lover...have a yellow lab but i recommend we leash our dogs away from the garage door especially if we are running sprints like yesterday. At one time there was a three dog pile up with dogs and leashes and you literally had to wade through the bundle. Not trying to be a hater or anything but when you're sucking air like I was yesterday it was just a bit annoying. Loves ya!

Rae

10/25/2011 11:34:29 pm

Completely valid, we'll be sure to clear it out in the future.

Elizaebth

10/26/2011 03:04:23 am

Totally off-subject, but are there 8:30 classes next week?

Mattox

10/26/2011 06:31:08 am

Can we do Rae's powerlifting WOD (see Powerlifting page) during regular class WODs?

Rae

10/26/2011 08:45:52 pm

Hey Powerlifting--please do the posted WODs at 9am Sat or during open gym Sunday, we don't want to take up regular class equipment/space. Thanks!

Comments are closed.

111026

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