Individual Warm-Ups...followed by:
OTM for 20 Minutes:
Odd = Goat #1
Even = Goat #2
Val =
5 x Ring Work for M.U. (Negative Dips...to transition...keeping hands/wrist on chest)
200m Row (new rower, not really a goat)
tb =
200m Row (new rower, not really a goat)
5" Handstand Walk
Oz =
5 Kipping Pull Ups
5 Snatches (65#)
Dalaige =
5 Pull Ups
5 Thrusters (form & depth)
Desi & Britt = Yoga
WED WOD
Warm-Up
800m Run
2-3 Rnds ~ 30 Squats, 25 K2E, 20 HR Push Ups, 15 4-cnt Flutterkicks
Form Running (sprint form)
6 x 50m Partner Pulls, Rest as needed b/t (no more than 3 min)
* 6 Pulls each
FOR TIME:
10 Shoulder Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
* 115# / 80# (use same wt for all...scale as needed)
Des ~ W.U. / Form / P.Pulls
Kate ~ W.U. / Form / P.Pulls
Feidt ~ W.U. / Form / P.Pulls
Britt ~ W.U. / Form / P.Pulls
Oz ~ W.U. / Form / P.Pulls
SimO ~ W.U. / Form / P.Pulls / class -12:03
Bertag ~ No Part. Pulls / 14:26
Biba ~ No Part Pulls / 13:58 (did 1 Part. Pull after)
tb ~ W.U. / Form / P.Pulls / class - 12:26
P.M.~ val ~ w.u. / 14:35 @ #75
YOGA / Active Rest Tomorrow
Friday we will
Fight, Feidt, & Fight some more !!!!
Be Ready...
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