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WOD – Sunday, September 6, 2009

5
Sep

WOD – Sunday, September 6, 2009

PLEASE CHECK TO SEE IF YOU HAVE PAID YOUR MEMBERSHIP DUES

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to July 18, 2009 [prevpost=1914]

Staggered Start

Steve, Jennifer and Donovan looking comfortable on the start of their first 400 last Saturday.

WEEK TWO STRENGTH

Preceding or following a WOD, or at a separate class time:

1. Tabata Body Weight X2 Back Squats – load a bar with your weight (you = your body weight, the bar = your body weight, therefore it is X2 when you add them together), rack it on your back and following the clock, squat for 20 seconds, rest for 10 seconds for 4 minutes, or 8 rounds.  Place a ball for depth if needed.

2. Power Snatch – from the floor to overhead in one motion.  80% 1RM – 7 reps

I will try to glance the WOD’s for the week and post some of the best days to choose for these.

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