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WOD – Friday, November 10, 2017

By dennis | In Classes | on November 9, 2017


We have an opportunity to bring Coach Tim Swords-Team Houston to Vintage for an Olympic Weightlifting Clinic. He offered to come and host a 3-hour clinic on either Saturday, December 16th at 3PM or Sunday, December 17th at 12PM. The cost will be $105 per person.

If you’re interested in attending, please let me know which day works best for you, or both and please comment if you prefer to do Snatch or Clean and Jerk in the clinic. Vote in the facebook poll here.

Last summer Coach Swords coached Sarah Robles to Team USA’s first weightlifting medal in 16 years. He has been running a non-profit gym out of his garage for decades training youth-adults.


Are you having a great time training at Vintage? Please invite your friends to try out a free class at Vintage :). We have free $50 referral gift cards on the desk in the office. Your friend gets $50 off their membership and you get a $25 referral bonus!


Cycle 2 – Week 4 – Day 5


Row 800m/650m
Run 600m


Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1

Compare to 10/27/2017. Go a little heavier.

Conditioning WOD

Teams of 3
Bike 25 Calories each x 1
Rest 1:00 (after each partner does their 25 Cal)
Bike 20 Calories each x 2
Rest 1:00 (after each partner does 20 Cal twice)
Bike 15 Calories each x 3

Ladies: 20/16/12 Calories

Competitor Extra

7×3 Pull Overs on Bar


Ski “Jerry”
Run 600m
Ski 500m/400m
Row 1500/1200m
Ski 500m/400m
Run 600m

2 Comments to "WOD – Friday, November 10, 2017"

  • Douglas says:

    November 9, 2017 at 9:56 pm - Reply

    Question of the day. Favorite song Justin T sings/ has sung.

  • Douglas says:

    November 10, 2017 at 9:09 pm - Reply

    ‘If the frying pan is hot, you better put bacon on it’

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