WOD - TUESDAY, JANUARY 15TH 2013

20 PEOPLE AT THE 5! PACKED HOUSE.

* HANG SQUAT TECHNIQUE TODAY F'ING RULED!  WE ARE PUMPED ABOUT THE TECHNIQUE YOU GUYS SHOWED.  LETS SEE IF TONY PERKIS IS BELOW!



WARM-UP
1 MIN THERE AND BACKS
1 MIN DOUBLE UNDERS
1MIN HS HOLD

TEACH
PUSH JERKS

COACH'S STRETCH
SHOULDERS
LOW BACK
CALVES

STRENGTH
MALE = 3X5@91% BENCH PRESS
FEMALE = 3X5@91% SHOULDER PRESS
- 4 MIN TO WORK UP TO WEIGHT AND 1 SET EVERY 2:00

WOD
15-12-9-6
PUSH JERKS(135/95)
BOX JUMPS (30/24)
CASH OUT= 500M ROW FOR TIME

COMPETITORS
A. SNATCH OFF BLOCKS JUST ABOVE KNEE - 5X2 - AHAP BUT NOT MAX

B. CLEAN + PUSH JERK OFF BOXES JUST ABOVE KNEE - 5X2 - AHAP BUT NOT MAX

* THESE ARE NOT TNG
** REST 60 SEC BETWEEN SETS

C. BACK SQUAT 2 REPS EMOM FOR 5 MINUTES @80% OF YOUR 1RM

D. FRONT SQUAT 5X3 - (PAUSE AT BOTTOM ON FIRST REP FOR 5 SECONDS)
* REST 90 SECONDS AFTER EACH SET.

WOD
- 90 SECONDS ME DOUBLE UNDERS
THEN W NO REST COMPLETE FOR TIME:
ROW 1K
100 DOUBLE UNDERS
ROW 500M
THEN W NO REST COMPLETE FOR TOTAL REPS
2 MIN ME HSPU
* SCORE = TOTAL DU - TOTAL HSPU -  TOTAL TIME.

GROUP CLASS RESULTS 1/14/13

COMPETITOR CLASS RESULTS FROM 1/14/13