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Thursday 10242013

23
Oct

Thursday 10242013

Announcements:

The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.

Kids Class

Kids Class

Fitness

A.  3 Sets  

10 x Sandbag Power Cleans

10 x Sandbag Front Squats 

10 x Hollow Rocks 

2 Min Rest 

B.  3 Sets Max Effort 

500M Row 

10 x Burpees 

3 Min Rest  

Performance 

A.  3 Sets of Clusters 

TNG Power Snatches 

6-6-6 w/15 Sec Rest 

w/2 Min Rest after each set 

Clusters – Perform 6 TNG Reps, rest 15 secs, 6 TNG Reps, rest 15 Secs, 6 TNG Reps… 1 Set = 18 reps.  Rest 2 Minutes after each set.  

B.  3 Sets Max Effort 

500M Row 

10 x Burpees 

Sport 

A.  3 Sets of Clusters 

TNG Power Snatches 

6-6-6 w/15 Sec Rest 

w/2 Min Rest after each set 

Clusters – Perform 6 TNG Reps, rest 15 secs, 6 TNG Reps, rest 15 Secs, 6 TNG Reps… 1 Set = 18 reps.  Rest 2 Minutes after each set.  

B.  4 Sets Max Effort 

500M Row 

Rest 3 Min 

-Post results under comments  

 

 

11 Responses

  1. Crysta P

    Performance
    A. Matt’s Satanic Snatch Clusters – done @ 35lb
    B. 13:30 – the top of my foot/ankle kept cramping up which was not helpful…

  2. Jim

    A. 65lbs slowly. I do not like TNG lifting. I think it promotes poor form and risks injury
    B. 10:59 performance

  3. Cyndi

    Got out of work late, wasn’t gonna make 5:30 on time and couldn’t wait till 7:30pm. DAHLC Airdyne x30 min with intervals. Want to vomit.

  4. Nicole Chovan

    Recovery day.
    Rowed intervals for 20 minutes. Did some EMOM work with gymastics movements. Then finished with some barbell movements with just the bar- worked on technique. Toes to bar are getting better!

  5. Bryan Donaldson

    Performance

    A : Done @ 85lbs, that gets brutal towards the end.
    B : 13:54; rounds of 2:40, 2:38, & 2:36. I was slow on the burpees, finished my rows between 1:38 – 1:45. Low back a little tender from the dead lifts at 315 yesterday.

  6. Sara Jech

    Recovery Day…… with a little extra 🙂

    5 Rounds of 1 R/L TGU @ 35 lbs, then 10 R/L 1-Handed Swings

    100 Swings As fast as possible… w/45lb KB

    60 sec Work/ 30 sec Rest
    50 sec Work/ 30 sec Rest
    40 sec Work/ 30 sec Rest
    30 sec Work/ 30 sec Rest
    40 sec Work/ 30 sec Rest
    50 sec Work/ 30 sec Rest
    60 sec Work/ 30 sec Rest
    Burpees and then repeat but with Planks……

    100 Weight Sit ups…… with a 15lb dumbbell

    Felt good to just move a lot