Monday, Oct. 7. 2013

Welcome October Basics grads and new members Tamara (from left), Sydney (Diane K.’s daughter), Kelly E. and Keely. (Missing from photo: Nick, Jacob, Julian and Barry). We’re stoked to have each of you!

100713 WOD

A. In 5:00 with teams of two:

1) Run 100 meters

2) Weighted front plank hold (45/25)

If 2 drops before 1 returns, 5 burpee penalty.

B. Back squat – Wendler month 1; week 1

5 x 65%

5 x 75%

5 x 85%+

C. “Not So Nasty Girls”

* This is a different take on the benchmark WOD “Nasty Girls,” which calls for 7 muslce-ups; instead, we’re subbing 7 handstand push-ups. Other movements will remain the same.

Three rounds for time:

50 air squats

7 HSPU

10 hang power cleans (135/95)

>> On-Ramp

Three rounds for time:

20 air squats

7 modified HSPUs

10 hang power cleans with dumbbells AHAP

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IF YOU ARE A LAZY READER . . .

And couldn’t get through the long-winded post on your programming . . . then do us a favor and download BIG LIFTS, a free Wendler app, for your smartphone. Plug in your EST 1RM lifts in your squat, press and deadlift BEFORE you get to class. That’s all you need to know and do. For now. . .

CLICK HERE FOR THE APP: Big Lifts