WOD 9/27/2010

The usual suspect

Daily WOD
Take 12 minutes to work up to your 1RM Snatch

then...

Perform the following for max reps resting exactly 60 seconds between exercises:
Rowing 60 seconds (for calories)
Deadlift 60 seconds (225/155, 185/135, 155/105)
Burpees 60 seconds
KB Swings 60 seconds (24/16, 16/12, 12/8)
Thrusters 60 seconds (95/65, 75/55, 65/45)
Pull-Ups 60 seconds

Strength Class
High Bar Back Squat 3x10-12@31x1 (3 minutes rest)
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.

B1. Close Grip Bench Press 7-9 reps @40X0 4-5% solution like squats above. Note if you have been training bench currently or a lot in the past talk to trainer about doing fewer reps.

B2. Bent over rows 6-8 reps @30X1 tempo focus on scapular retraction and depression. Maintain midline stability.

Metcon
5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
Perform @ 85-90% of your 3RM Power Snatch
Rest 120 seconds between sets

Skills Class
Press & Variants
Ring Row
Ring Dips
Pull-Ups

4 rounds:
5 Ring Rows
5 Ring Dips
20 Squats

DAILY WOD

Name: Snatch Wt / Total Reps

Shay: 135# / 102

John: 115# / 101

Derek: 115# / 97

JZ: 115# / 92

(Josh): 95# / 114

(Kelly): 60# / 107

(Laurie): 65# / 106

(Loree): 58# / 105

(Jarah): 55# / 103

(Maria): 70# / 91

(Nina): 73# / 89

(Stephanie): 75# / 86

SKILLS CLASS

Jeff

John

Barbie

Charlie

Robyn

Marshall

Kyle

Peggy

Deb

STRENGTH CLASS

Chappy

Kyle

Corene

Johny

Wade

Jill

Jeremy

Tara

Adam