WOD – September, 2013

The Vanquish Olympic Lifting Clinic is 2 weeks away!  The price has gone down to $200!  Click here to register now!

If you didn’t get a chance to get your body fat measured yet, come down to SCCF on wigwam today, Thursday, or Friday!  Just show up a few minutes before your workout to sign up!  The 30 day Challenge starts next week and our Paleo BBQ is this Satruday!  Click the link above for more details!

Work Out of the Day

20 minutes to find 1rm Clean and Jerk

then,

“13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerks, 135/95lbs
3 Toes-to-bar
6 Clean and jerks
6 Toes-to-bar
9 Clean and jerks
9 Toes-to-bar
12Clean and jerk
12 Toes-to-bar
15 Clean and jerks
15 Toes-to-bar
18 Clean and jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post load and reps to beyond the whiteboard.

Metcon Workout

10 rounds for time of:

100m run

10 wallballs, 20/14lbs

20 situps

Post time to beyond the whiteboard.

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