Friday, January 18 2013
Posted by Mandee on January 17th, 2013
7 responses
WOD: A. Weakness Work Training 20 minutes Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes 1 rope climb 6 pistols (3 each leg) 2 squat cleans 2 squat snatch 2 muscle ups 3-5 ring dips 10m handstand walk 2-4 HSPU (any style) B. Athletes complete the following for time in any order or rep scheme of their choice: 400m Farmers walk with KB or DB accumulate 3 minutes of L-sit on rings 25 hip extensions 25 GHD sit ups 25 pull ups
7 responses to "Friday, January 18 2013"
January 17, 2013 at 5:14 pm
January 18, 2013 at 2:50 am
B. 17:00 with 24 kg kb
ring L-sit is hard - started doing 10 sec intervals, and degraded to 5 sec intervals about half way through the 3 minutes.
Good job coaching this morning, John!
January 18, 2013 at 4:56 am
B. 17:50 with 24kg KB
Devilishly sneaky good programming. Much harder than it reads.
And I second Ler, good coaching from John, but you still haven't passed 0600's FNC test...and may not if you keep wearing those 80's-retro sweatpants :)
January 18, 2013 at 12:49 pm
16kg kettlebell
thanks for the great coaching Dennis
January 18, 2013 at 1:08 pm
January 18, 2013 at 3:34 pm
b: 18:00. Did L-sit first mixed with strict pullups, then GHD work, saved the farmers walk 1.5 pd for last. My stomach hurts a bit now just sitting on the couch and coughing
January 18, 2013 at 3:44 pm