Friday 10/22/10

Phil:

Power Snatch
Testing wrist - work up to 75-80% of snatch.


Later:


Testify Competition WODs (for TSC Competition #2 on 10/23/10)

MEMBER WOD #1
Max Deadlift - 3 attempts - 20:00 limit


MEMBER WOD #2
For time - 5000#/3500# GTO

Options for guys:
155# x 33 reps
135# x 38 reps
95# x 53 reps
75# x 67 reps

Options for girls:
83# x 43 reps
73# x 48 reps
63# x 56 reps
53# x 67 reps


MEMBER WOD #3
For time:
Run
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3 rounds of:
30 Double-unders
20 Walking OH Lunges, 45#/25#
10 Burpees
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Run

The run is done outside. It starts at the beginning of the curb, goes down to the sidewalk that runs parallel to 156th St., and then back again (i.e., a down-back). The WOD starts at the curb with the run. When finishing the run, you run up the hill (on pavement) to the gym door and then inside, where you complete the 3 rounds. After the last round, you run outside, down the hill (on pavement), and then you do the same down-back run again, finishing the WOD at the curb.