Saturday 11/01 Comp Wod
1.Hang Power clean 70×5 82×3 91×2 2.Clean pull 90×3 and 100%3×2 3.AMRAP 20 mins 3 Burpees 3 GTO 115/75 10 sit ups
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October 2014
Saturday 11/01/2014
Teams of 2 AMRAP 20 mins 3 Burpees 3 GTO 95/65 10 sit ups One partner completes round while one rest
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COMP WOD 10/31/14
Happy Halloween 1. Front squats 3×5 @80% 2. Hang power snatch ( above the knee) 5@ 60% 2×3 @70% 2@ 80% 3. 9-7-5 reps Power cleans 75% 1 RM Muscle ups 4. 3 sets ME calorie Airdyne full recovery between sets
Thursday 10/30/14
There will be NO 9 am class tomorrow. Please join us at either 5,6 am NOON or 430,530,630! ” Lets dance” 3 rounds 1 min agility ladder drills 1 min death drops for a box 1 min single leg rdls 1 min lateral jumps over the bar THEN 12 Tabata rounds of russian twists and
Congratulations Jen
Please welcome Jen, the latest graduate of our foundations program. Jen teaches pilatees and was very quick to learn of all the lifts. She pr’d her deadlift by 35# and her back squat by 30# during foundations! Look for her at the noon classes and please say hi. Thanks for choosing GSCF Jen. Coach Kelly
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COMP WOD 10/29
1. Hang power clean 5@70% 3@82% 3@85% 2. 3×1 Clean pull 3@90% 3@100% 3@100% 3. 3×5 back squats @75% 4. 7 Min AMRAP 9 thrusters 95/65 30 double unders 2 min REST EMOMx5 10 push ups 10 KBS 53/35
Wednesday 10/29/14
1. Back squats 3×5 75% across 2.6 Min AMRAP 9 thrusters 95/65 30 double unders 2 min rest THEN EMOMx5 10 push ups 10 KBS 53/35
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COMP WOD 10/28/14
1. Find a 1RM Push Press 2. 4×3 weighted good mornings 3.FOR TIME Run 800 Row 1000 25 ring dips 25 TTB Run 400 Row 500 25 ring dips 25 TTB 4. 10 TGU each side * choose appropriate weight
