Games Class:
1. OTM x 20
ODD- 3 pwr snatch
EVEN- 6 F.sqts- from the ground, NO RACKS
Set 2 bars, weights do not need to be across
2. Goat Training- pick A-B or C, base on greatest weakness
A. HSPU - OTM 20
Odd- 5 HSPU- ring, elevated, strict, kipping
Even- 200 m run or row
B. Handstand walk
O- 10 m handstand walk
E- 200 m run or row
C. Overhead
O- 6 push press
E- 200 m run or row
*Post score to comments
3 comments:
Rope-A-Dope
5 RFT:
2 Rope Climbs
10 Squat Clean Thrusters 55#
20 Sit ups
17:10
3 minute+ PR from last year on 1/23/12
Mainsite WOD from 120708 @ Home: 25:49
8 RFT:
- Run 400 meters
- Rest 90 seconds
- Post total time to comments not including 8th rest.
worked strength - Bench worked up to 315 for 3 sets of 5.
Worked on left knee strength with step ups 24" box and pistols to a 24" box followed by some mobility and my first experience with the Voodoo band.
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