WOD 12/6/2010

Great job on your first class Amie!

Daily WOD

Overhead Squat 3x7

then...

Max False Grip Hang

then...

50 wall balls
100 lunges

Strength Class
A. Squat 40%x5, 50%x5, 60%x5
B. Split Squat 3x15 each leg @ 20x0 rest 2 minutes between legs
C. Knees to elbows No kip 3xAMRAP

Strength Wod
Attempt 2 minutes continuous Double Under’s Then
1 Clean & Jerk, 1 Snatch on the minute every minute for 10 minutes 2 Different bars.

Skills Class
Pushups
Bench Press
Deadlift

AMRAP 8 minutes
10 Pushups
5 Deadlifts

DAILY WOD

Name: O-Squat Wt / Hang Time / WOD Time

Justin: 95# / :35 / 4:06

John: 95# / :33.25 / 4:28

Marc: 165# x 2 / :53 / 4:34

Arnold: 155# / 1:00 / 4:40

Kelly: 33# / :25 / 4:57

Erlinda: 55# / :20 / 5:02

Tara: 95# x 9 / :50 / 5:03

Joel: 75# / :20.41 / 5:11

Jeremy: 105# / 1:00 / 5;12

Angelina: 43# / :13.58 / 5:28

Jarah: 33# / 1:02 / 5:31

Charlie: 135# / :50 / 5:40

Wade: 75# / :07 / 5:51

Matt S: 95# / :27 / 6:07

Peggy: 33# / :23 / 6:12

JZ: 75# / :29 / 6:18

Shay: 95# / :13 / 6:33

Jen B: 33# / 1:07 / 7:01

(Kim): 43# / 1:01 / 6:01

(Fran): 43# / :15 / 6:36

(Carrie): ? / ? / 6:42

(Jeff): 85# / 1:11 / 6:44

Skills Class
Amie
Maria
Austin
Brian
Leslyn
Jodi
Kate