Friday – 121019


There is a food signup sheet for the Potluck portion of the Halloween Party on the board in the gym. I’m going to be painting starting around 10:00AM tomorrow. Come help and check out the new place! It will be greatly appreciated!

WOD

“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#

OUTLAW

1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

-rest 2 minutes-

2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30

3a) 3X20 UB GHD Situps – rest 45 sec.
3b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO