WOD Tuesday 5/22/12

A) Snatch - Heavy Single (Not a maximal effort) - Work up to about 90-95%

B) 5 rounds of:
          45 seconds to complete 20 Double Unders and 1 Snatch
          15 seconds Rest
               For the five rounds use 70%, 75%, 80%, 85%, 90% of 1 RM

C) 2 rounds of:
          100 meter sprint (50 down, 50 back)
          6 Dumbbell Snatches (100#/ 70#)


*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.


Christina Gloger completing a portion of WOD C (she performs 10 reps instead of 6)




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WOD Saturday 5/19/12

A) 5 rounds of:
          50m sprint
          6 DB Snatch (100#/ 70#)

B) 40 Pistols
     20 Hang Cleans (225#/ 135#)


*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.


WOD A DEMO w Christina Gloger and Mike Tiberia


WOD B DEMO w David Charbonneau and Ron Yellin




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WOD Monday 5/14/12

A) Hang Clean - Heavy Single

B) 30 Hang Cleans (225#/ 135#)

C) 3 rounds of:
          10 DB Snatches (100#/ 70#)
          100 meter run (50m down, 50m back)


*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.


WOD B DEMO w Ron Yellin and David Charbonneau


WOD C DEMO w Christina Glogger (First round)




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