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Monday October 22, 2012

Kindra setting up for a heavy snatch pull.  

 

 

 

**Announcements**

  • Come on in today at 11:30am for ROMIK with Dr. Coats!  Tony will cover strategies for improving mobility and techniques for managing muscle pain and joint issues.
  • OCTOBER FLOATING TESTER #2 is posted below.  You have 1 more week to get it done.  Remember, you need a judge to validate your score and best male and female scores get $10 in Cadence credit plus a $20 Proanox gift card!  Post all tester scores on the small whiteboard at the gym.

 

 

Class WOD 

A. 4 rounds

  • 5 reps bench press (AHAP)
  • max reps clapping pushups

*rest ~ 3 min bt rounds

B. 5 rounds for time:

  • 1 "lap" OH plate carry (45/25)
  • 10 toes to bar
  • 10 box hops (30/24)

 

 

October Floating Tester #2  (you have until 10/28 to get it done)

Against a 9 min clock:

3 rounds of:

  • 15/10 pullups
  • 20 box hops (24/20)

then with time remaining, get as far as you can in the following ladder:

  • 10 squat snatches at 95/55lbs
  • 8 squat snatches at 115/65lbs
  • 6 squat snatches at 135/80lbs
  • 4 squat snatches at 155/100lbs
  • AMRAP squat snatches at 175/120lbs

*You must change the weight yourself.  Score for the workout is most total snatch reps.  

*Judges be TOUGH!  All reg standards apply.  You must stand up completely on the box before jumping/stepping down for the rep to count.  Show control at the top of your snatches to make them count.

 

 

Daily ROMIK

  • 11:30am with Dr. Coats!  Come improve your mobility and body maintenance skills!

 

Post results and thoughts to comments.

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Reader Comments (9)

such a stud that woman is! ... love the Halloween themed orange tank top too ... stylish, strong, smart... Studly!

October 22, 2012 | Unregistered CommenterSully

A) 75#, 7 / 75#, 6 / 85#, 5 / 85#, 5
B) 14:04 rx

October 22, 2012 | Unregistered CommenterJess

Floater: 19 Snatches.

October 22, 2012 | Unregistered CommenterSang

A) 245/11, 245/9, 245/7, 255/2ish
B) 12:18 RX

October 22, 2012 | Unregistered CommenterGaines

A: 135/11, 135/10, 145/7, 145/5, 145/3
B: 16:14 rx

October 22, 2012 | Unregistered CommenterScott Z

A. 165/12 165/10 165/9 165/9

b. 20 min. with 45lbs. & a 24" box

October 22, 2012 | Unregistered Commenterkb

10:47RX

October 22, 2012 | Unregistered Commenter21

Thanks hon.
A) 75/6, 75/5, 80/4, 80/3
B) 17:25 rx

October 22, 2012 | Unregistered CommenterKindra

11:16 Rx

October 23, 2012 | Unregistered Commenter27

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