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Thursday, March 11, 2010

Thursday 11, March 2010

So, I am wondering after last nights 6pm class turnout if I have some cherry pickers on my hands??? If I posted burpees for an hour today would no one show?

You will notice a few changes in the programming and the warm-ups etc in the next few days so please make note - on Olympic lift days our warm up will consist of the Burgener Warm Up only, any other "stuff" you may want to do to get warm, try to get there a few minutes early. On power strength days we will have a normal warm up, no Burgener, and continue on as RX'D. There will be NO strength on Wednesday - just skill work and a metcon. Trying to get this cut down to an hour across the board as I know some of you have lives outside the gym. :)

Strength:
Snatch
1-1-1-1-1 heavy
Squat Clean and Jerk
2-2-2-2-2-2-2-2 light skill work

Metcon:
Death by Thrusters
5 thrusters every minute for 10 minutes. Will equal a total of 50 thrusters at the end.
60/40kg RX'D
50/30kg Intermediate
42.5/22.5kg Foundation

2 comments:

Travis Coombs said...

Fun skill day in the box! Thanks Denny & Jared for coaching the 4PM.

70Kg snatch

90Kg C&J

WOD - Complete Rx @ 50 Reps

Alena said...

Death By Kettlebell Swings for me - I am broken!!!!

14 mins 24kg kettlebell = 210swings

Start every minute on the minute continuing until you can't do anymore.

2 swings 1st minute
4 swings 2nd minute
and on up until your DONE!