WOD 10/11/2010

Jeff workin' hard in Skills class

Daily WOD
3x5 Frankenstein Squats

then...

6 rounds:
10 KB Swings
2 KB Snatch Right
2 O-Lunges Right
2 KB Snatch Left
2 O-Lunges Left

Strength Class
A. 1 RM Deadlift 30x0 tempo (spend no more than 35 minutes)
B. Press 3 sets 5-7 reps 30X1 tempo

Metcon
Complete as many rounds as possible in 15 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 HSPU's
3 Strict Chin Ups
3 Ring Dips
5 HSPU's
5 Strict Chin Ups
5 Ring Dips

Skills Class
Overhead Squat
Press Variants
Knee t0 Elbows
Side to Sides

4 rounds:
4 KTE's
10 STS's
20 Squats

DAILY WOD

Name: FS Wt / KB Wt / Time

Kelly: 87# / 8kg / 4:00

Jarah: 63# / 8kg / 4:03

Geoff: 155# / 16kg / 4:38

Stacy: 87# / 16kg / 4:44

Nick: 119# / 16kg / 4:57

Justin: 155# / 16kg / 5:03

Wade: 185# / 24kg / 5:13

Arnold: 165# / 24kg / 5:24

Peggy: 55# / 8kg / 5:30

Maria: 63# / 8kg / 5:30

JZ: 135# / 16kg / 5:58

Nina: 93# / 12kg / 6:59

STRENGTH CLASS

Jen B

Jill

Big Mike

Derek

Marc

Kyle

Tara

Adam

Steve

SKILLS CLASS

Kyle

Charlie

Jeff

Barbie

Angelina

Deborah

Stacey

Gabe