WOD - FRIDAY, FEBRUARY 22ND 2013

STEVE DOING SLED PUSHES AT HOME DEPOT!

MUSCLES CANEPA!

NO REPPING THE BUSY 6PM CLASS!

WOD
10 MILE RUN FOR TIME














- JUST KIDDING THATS NOT THE WOD CAUSE EVERYONE WOULD CHERRY PICK IT ANYWAY!  GREAT JOB TO EVERYONE WHO SHOWED UP TO WORKOUT TODAY.  SERIOUSLY DISAPPOINTED IN EVERYONE WHO SAW RUNNING AND BAILED.  WE KNOW ITS COLD OUT,  BUT WE WOULD NOT ASK YOU TO DO ANYTHING WE WOULDN'T DO OURSELVES.

WARM-UP
PVC AND BAR SNATCH WORK
PASS THRUS
OHS
REVIEW AND DRILL DIFF BETWEEN MUSCLE SNATCH/POWER SNATCH/FULL SQUAT SNATCH

COACHS STRETCH
BAND WORK
HIPS - HAMSTRINGS - SHOULDERS

WOD
AMRAP 10 MIN
30 SNATCHES (75/45)
30 SNATCHES (135/75)
30 SNATCHES (165/100)
30 SNATCHES (210/120)

* YOU ARE RESPONSIBLE FOR CHANGING YOUR OWN WEIGHTS.
** AS FAR AS CHOOSING WEIGHTS FOR TOMORROWS WORKOUT WE WOULD LIKE TO SEE EVERYONE GET 60+ REPS ON THE WORKOUT.

REST 5 MIN

WOD #2
FOR TIME:
50 BURPEES
100 ABMAT SITUPS

RESULTS FROM 2/21/13

COMPETITORS

A. SNATCH – 8X1 @90% OF 1RM – REST 90 SEC

B. BACK SQUAT – 5X5 - ADD 5# FROM LAST WEEK.

C. EMOM FOR 12 MIN

EVEN = C2B PULLUPS - (8-12)

ODD = DOUBLES - (20-40)

D. GROUP WOD

AMRAP 10 MIN

30 SNATCHES (75/45)

30 SNATCHES (135/75)

30 SNATCHES (165/100)

30 SNATCHES (210/120)