Friday, December 28

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1.  Power Clean
1RM



2.  Macho Man

OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks 
Ninjas:  165/115
Beasts:  185/135
Don't be a meat-head.  Lighter is harder than big weights in this
wod.  Pick a weight that you can get 6-9 rounds of.  If you don't finish
5 rounds, you need to reduce the weight and go again.

  
3.  Goat Training
Pick TWO of the following, based on greatest weakness…

A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 105/75

B.  Overhead Squats
5 x 10 reps, moderate – not for time.


C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  10 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps

Comments

  1. Power Clean – 245# PR
    WOD – 4 rds. rxd
    Overhead Squats – 125
    Toes 2 Bar

  2. Power clean – 275# PR
    Macho man – 6 rds
    L-sit hold – 10rds of 10 second hold
    T2B – 10 x 6, each set taking 9 seconds each

  3. Power Clean: 163# – a 1# PR.
    I tried 168 three times, and caught it in a full squat each time. Damnit, head!
    Got called away to help my brother prepare for his wedding tomorrow, so I didn’t get to the other stuff on the agenda.

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