WOD 9/20/2010

135 #'s!

Daily WOD
Work up to your 5RM Back Squat

then...

12 Rounds:
1 Snatch Grip Dead
2 Bent Over Rows
1 HPS
1 O-Squat
1 O-Lunge Left
1 O-Lunge Right

Weights:
115/95/75 Men
75/60/48 Women

Strength Class
A. High Bar Back Squat 3 sets 10-12 reps 31X1 tempo rest 3 minutes. If you were here Friday add 5% to your load from last time and perform one fewer repetition for your sets.

B1. Press 3 sets of 7-9 reps @30x0 tempo rest 3 minutes
B2. Mixed Grip Weighted Chins 3-6 reps 80X0 tempo rest 3 minutes

Metcon
Complete 3 rounds:
50 Yd Farmers Walk
100 Yard Sprint
Rest 3 minutes btwn rounds

Skills Class
Pose Running
Back Squat: Spotting, Safety, Learning the movement

AMRAP in 10 Minutes:
200M Run
5 Back Squats
10 Sit-Ups

DAILY WOD

Name / Sqt. Wt. / Sqt. Wt. / Time

In order of Sqt wt.

[Jason]: 305# / 135# / 7:35

Ian: 285# / DNA / DNA

Dean: 225# / 75# / 7:19 - High Bar Back Squats

(JZ): 215# / 65# / 10:24

Derek: 195# / 67# / 8:04

(Maria): 135# / 45# / 6:47

(Dani): 130# / 48# / 7:26 - 2 O-Squats for lunges

Lorie: 115# / 55# / 8:39

(Stacy): 115# / 50# / 7:15 - 2 O-Squats for lunges

(Kelly): 115# / 38# / 6:17

(Jarah): 115# / 38# / 7:15

(Laurie): 115# / 45# / 8:02

(Jen B): 115# / 45# / 8:23

(Stephanie): 95# / 33# / 8:23

(Fran): 95# / 33# / 8:53

[Jarrod]: DNA / 75# / 16:01

(Heather): 75# / 15# / 9:08

SKILLS CLASS

Deborah

John

Peggy

Barbie

Charlie

Robyn

Marshall

STRENGTH CLASS

Kyle

Chappy

Johny

Adam