11/16/2010 WOD

TUESDAY 

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Warm up
Skill : Snatch
WOD
stretch

Skills: Snatch     

WOD

cool down

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Athletes of the day:

Lisa:

SW:

11/12/10 WOD -Nancy

FRIDAY 

warm up

skills- over head squat

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps  (Scaled for those who need it)

mobility and stretch

Athletes and times:

SK

SH

Rimma-

Steph-

SMW

Pam

SMR

SW

WOD 11/10/2010- Max rounds and reps in eight minutes of:

WEDNESDAY 11.10.10

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Todays athletes times from the times version of WOD (work out of the day)

TMM  5rounds
SLW  5rounds
SH   5rounds +3 su : HSPU to 2 25+abmat
SJK  5rounds +7 su
PAM  6rounds
ANN  4rounds +4 kickups : HSPU -> KickUps
LISA 5rounds +4su : Assisted HSPU