11/12/14

*RESERVE YOUR SPOT TODAY’S CLASS

Black/Blue/Grey WODs 

“Death By Snatches with a Twist”

–  Take approximately 50% of your 1 rep max snatch (round up to the nearest 5# to make easier).  Example – 200#/2 = 100#, round to 105#
–  If you do not know your 1RM you can work up to it quickly
–  You must perform 2 Snatches Every Minute On the Minute until cannot complete given weight for 2 reps in that minute
–  Your first weight will be the 50% of your 1RM
–  Every 3 Minutes you will continue to increase weight
–  If your max is <175# you will increase by 10# every 3 minutes
–  If your max is >175# you will increase by 20# every 3 minutes

November “COOL” Board

***Make some goals for yourself for November

–  Aaron – 425# Deadlift
–  Raj – 385# Deadlift
–  Sam – 485# Deadlift
–  Jess – 285# Deadlift
–  Jon – 89 Consecutive Double Unders
–  Curtis – 425# Deadlift
–  Andrew J. – 425# Deadlift
–  Claire – 225# Deadlift
–  Tony – 525# Deadlift
–  Kasey – 1st Bar Muscle Up!!
–  Kady – 170# Snatch
–  Jon – 295# Squat Clean
–  Shelly – 125# Squat Clean
–  Abbie – 140# Squat Clean
–  Angie P. – 140# Squat Clean
–  Leann – 155# Overhead Squat
–  Annette – 175# Front Squat
–  Taylor – 155# Front Squat
–  Emily – 165# Front Squat
–  Brenna – 145# Front Squat
–  Angie P. – 145# Front Squat

This entry was posted in Videos, WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *