Instant Classic

  • October 26, 2013
  • By :

lunge your heart out

Warm-up
Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks

OLY
20 minutes to work up to a heavy Squat Snatch

20 minutes to work up to a heavy Clean & Jerk

*these don’t have to be 1RMs – work up to a heavy 1 rep for the day. If you are feeling good go for a 1RM

WOD
2013 Regional WOD #6 – 20 min cap
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (160,100)
35Alternating front rack lunges
Games – with an axle
Regional – 40 Handstand Push-ups (135,85)
Open- 30 HSPUS, 30 T2B

8 Comments

  • dudley

    10/27/2013 @ 12:39 pm

    shoulders weren’t doing well sat morning. 20:07 reg (w/50 hspu). Shamon should be running music selection going forward!

  • dudley

    10/27/2013 @ 12:39 pm

    shoulders weren’t doing well sat morning. 20:07 reg (w/50 hspu). Shamon should be running music selection going forward!

  • Heather

    10/26/2013 @ 9:44 pm

    Snatch did not go well today:-( Technique still needs a ton of work!

    16:38 Open on the wod

    Almost a 4 min PR from the last attempt…

  • Heather

    10/26/2013 @ 9:44 pm

    Snatch did not go well today:-( Technique still needs a ton of work!

    16:38 Open on the wod

    Almost a 4 min PR from the last attempt…

  • Goose

    10/26/2013 @ 3:25 pm

    Hit the class WOD yesterday with my buddy Doug. Did 10x400m on the hotel treadmill today to make up for yesterday. 1/2 at a 5 incline with a 1:1 rest. Took about 30mins. Thinking about picking up 1 or 2 treadmills for the the new space. Anyone have any suggestions of brand or where to get them?

    • Bish

      10/28/2013 @ 12:30 pm

      LifeFitness treadmills are always solid. At least they were back when I used to run

  • Goose

    10/26/2013 @ 3:25 pm

    Hit the class WOD yesterday with my buddy Doug. Did 10x400m on the hotel treadmill today to make up for yesterday. 1/2 at a 5 incline with a 1:1 rest. Took about 30mins. Thinking about picking up 1 or 2 treadmills for the the new space. Anyone have any suggestions of brand or where to get them?

    • Bish

      10/28/2013 @ 12:30 pm

      LifeFitness treadmills are always solid. At least they were back when I used to run

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