WOD 11/22/2010

Lotta the ladies sure are getting strong around here...

Daily WOD
Press 4X5

then...
4 Rounds:
12 Pullups
20 Wall Balls
12 Pushups

Strength Class
A. High bar back Squat 70%x3, 80%x3, 90%x3+ @30x1 3 minute rest
B1. Plyo-Pushups 3x10 XOXO 2 minute rest
B2. Toes to bar 3 second negatives 3x3-5 3 minute rest

Strength WOD
AMRAP in 30 seconds hang power cleans 90 seconds rest. 10 cycles. Score is total number of reps performed. Choose a weight you can work at continuously.

Skills Class
KB Swings
KB Snatch
KB C&J
Rowing
Pushups

3 Rounds: 10 minute Cut off
15 KB Swings
10 Pushups
15 Air Squats

DAILY WOD

Name: Press Wt / Time

Arnold: 115# / 8:21

Wade: 145# / 9:52

Justin: 105# / 10:31

Jenn C: 70# / 12:00

JZ: 115# / 14:10

Jen B: 60# / 14:45

Derek: 115# / 15:57

(Kelly): 70# / 9:50

(Jarah): 48# / 10:09

(Laurie): 65# / 10:56

(Peggy): 55# / 11:35

(Betsy): 48# / 11:54

(Fran): 48# / 13:01

(Nick): 95# / 14:10

STRENGTH CLASS

Erlinda

Joel

Kim

John Kyle

Jeremy

Derek

Ian

SKILLS CLASS

Austin

Jeremy

Robyn

maria

Angelina

Brian

Kate

Jodi