4PM and 5PM only Friday Afternoon, NO 6PM
The Halloween Party is Saturday night at 8PM!
Today the World Championships, Lu Xiaojun(China) snatched a World Record 176kg/388lb at a body-weight of 77kg/169lb. He went on to Clean & Jerk 204kg/450lb for World Record in the total as well at 380kg/838lb. For more from the World Championships check out the All Things Gym page.
If you are competing Friday night, do NOT do the WOD Friday. You are welcome to come do some skill/mobility/rowing work, but keep it fairly light.
WOD
1) Snatch (any style) – 15 min to find 1RM
2) Complete rounds of 30, 20 and 10 reps for time, 15 min cap:
OH Walking Lunges (45/25)
Kettlebell Swings (53/35)
Pull-Ups
Abmat Situps
Mobility) Thoracic Spine Mobility – 5 Min
Competition Training
Do this only if you can make it in the morning. Do NOT do this work in the afternoon before going to the competition.
1) Snatch Balance + Overhead Squat 5X1
Rest 2-3 minutes
2) Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes between sets.
3) For time:
30 Man-Makers (45/25 lbs)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press