Friday, October 19th, 2012

Announcement: Saturday, October 20th we will be holding class at our normal time of 10:00 AM. However, the open training time for Competitors will be held 2:00 – 3:30 pm this weekend. If you are participating in our competitor training program, feel free to come Saturday afternoon.

SUNDAY, October 21st, due to all trainers being committed to other things, we will be unable to open the gym. Therefore, with a forecast of 71 degrees, sunny and 0% chance of rain… plan something outdoors!!!

1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 1RM
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 1RM
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30
 
WOD
“Nancy”

5 rounds for time of:
Run 400m
15 OHS 95/65#