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Tuesday, November 30, 2010

29
Nov

Tuesday, November 30, 2010

Warm Up:  Deep Squats x 20, PVC Overhead squats X 10, run 100M forward, 100M backwards, over under the fence, fanny whackers, frankensteins

Skill: Squat Clean.  Consider how the front squat will get you to a better squat clean, then perform your strength with the absolute DEEPEST squats you can.  In practicing the clean, practice coming out of the hole explosively.

Strength:

Front Deadlift 3,2,1

WOD:

“Diane”

21-15-9 Reps
225# Dead-lift (155#)
Hand Stand Push-ups

Time Frame:  2-8 minutes

Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).

Compare to:  Monday, October 18, 2010

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Andy on his way to an excellent performance at "The Ten"

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