Friday, January 17 2014
Posted by Mandee on January 16th, 2014
8 responses
WOD: A. Weakness Work Training 14 minutes (Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes) Alternating EMOM for 14 minutes 6 pistols (3 each leg) 2 squat cleans 50%-70% 1RM 2 squat snatches 50%-70% 1RM 2 muscle-ups 3-5 ring dips 3-5 pull-ups 10m handstand walk 30 double unders or 10 attempts B. Complete the following for time in any order or rep scheme of choice: 30 OH lunges 95/65 or 75/55 30 strict pull-ups/chin-ups 30 ring dips 30 power snatch 95/65 or 75/55
8 responses to "Friday, January 17 2014"
January 16, 2014 at 2:49 pm
January 16, 2014 at 3:30 pm
Spread the word!
January 16, 2014 at 11:25 pm
January 16, 2014 at 11:26 pm
January 17, 2014 at 3:04 am
January 17, 2014 at 4:48 am
January 17, 2014 at 11:41 am
Way to go Melissa on the bar muscle up and Rachel on pistols!!!
January 17, 2014 at 1:10 pm
B. 15:25 @55# Scaled pull ups to strict with black band and scaled ring dips to a red band