Reminder -- There will be a Powerlifting Fundamentals class this Monday at 7pm at MidCity. Sign up on Mindbody.
10am group wod
11am Games Heats begin
Come in as early as 10 ish to start warming up
This week we will be letting you choose your own heat. Sign up on the whiteboard when you arrive. First heat will be at 11:15 am, and will be any coaches that are going tomorrow. Afterwards they will become judges.
Second head will be approximately 11:35
Warm Up: (on your own)
Run 400 or Row 500
15 kettlebell swings
Your favorite mobility: Roll out those shoulders!!
Burgener Warm Up:
(coaches will be around for questions if you don't know what something is)
Do some of these: Begin with bar and add weight gradually
3 Position Power or Squat Snatch
2012 Games WOD 12.2
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch,
30 reps120 pound Snatch, as many reps as possible
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Submit results prior to Sunday, 5pm PT
SCORES MUST BE SUBMITTEDBEFORE SUNDAY, 5PM PT
504-861-0610 (call or text)
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