Wednesday, 11-21-12

 

This week’s schedule:  Closed on Thursday, 9:30 am WOD on Friday, 9:30 am Partner WOD on Saturday

Strength:

Work up to a weight that feels moderately heavy ; then perform 4 sets of 2.  The reps do NOT have to be touch n go.  Then add more weight and perform 4 singles.  Rest 30 seconds to a minute in between each set

2/2/2/2 Squat Cleans  - Moderately Heavy

1/1/1/1 Squat Cleans- Heavy

 

WOD:

5 rounds of:

200M run

10 burpees

10 jump squats

Rest 2 minutes before the next round.  Your score will be total time to complete all 5 rounds.  Keep track of all of your individual rounds and also note the differential between your fastest time and your slowest time.  That's the number of extra burpees to be done at the end.

 

Post-WOD:

L-sit  - accumulate 60 seconds.

Today is probably the last warm day that we'll be able to run for awhile - go for speed.

Happy Thanksgiving everyone!  Hope that you have a wonderful and relaxing holiday!!  Reminder:  We will have a WoD on Friday morning at 9:30.  See you then.

 

Buck during yesterday's Diane workout :

 

 

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