WOD 10/1/2010

Big squat cleans Jenn!

Daily WOD
2010 Mountain Sectionals WOD
AMRAP in 10 minutes:
6 Squat Cleans (135/95)
9 C2B's
12 Box Jumps (24/20)

Strength Class
A. High Bar Back Squat 3 Sets 10-12 reps @31X1 tempo rest 3 minutes. If you have increased the weight by a total of 10% and lowered reps by two over two workouts return to your reps you achieved on the first workout and use the load you used for the second workout. Otherwise increase weight by 4-5% and drop a rep. Remember the focus is on performing the movement at the prescribed tempo. The load is secondary.

B. Press 7-9 reps @30X0 tempo 4-5% solution protocol rest 3 minutes.

Foam roll and mobility work on problem areas.

Metcon
"Religion"
5 rounds:
Squat Max Reps (BW)
7 B2Box Jump (20")

Skills Class
Turkish Get Up
Deadlift
Sumo Deadlift
Sumo Deadlift High Pull
Knees 2 Elbows
Lunge/Variations

3x5 Deads

DAILY WOD

Name: Squat Clean Wt / Rounds

(Arnold): 135# HPC / 5

(Kelly): 55# / 4 2/3

(Jenn C): 95# / 3 2/3

(Laurie): 65# / 3 2/3

(Peggy): 63# HPC / 3 2/3

(Jarah): 55# / 3 2/3

(JZ): 115# / 3

STRENGTH CLASS

Jill

Jeremy

Jen B

Johny

Kyle

Ian

Adam

SKILLS CLASS

Jeff

John

Stacey

Robyn

Kyle