Friday, January 17 2014

Posted by Mandee on January 16, 2014   |   8 Comments

Gina GPedro





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”

  1. Mandee says:

    Gina G! Pedro! Colin! Kathy! Looking good 🙂

  2. Joe L. says:

    CFHSV Outing Saturday Jan 25 @ Below the Radar 6:00. Everyone is welcome.
    Spread the word!

  3. Brittnie says:

    Looking great Pedro!!!!

  4. Mimi says:

    Quin Bludsworth is coming today. I am calling him out right here.

  5. Colin says:

    Now the searing pain in my quads all last weekend has been validated!

  6. Mimi says:

    Awesome to see people get their firsts!
    Way to go Melissa on the bar muscle up and Rachel on pistols!!!

  7. Erin Little says:

    Fun night! I needed major help on my ring dips and got some great help from T Rauer and Michael.

    B. 15:25 @55# Scaled pull ups to strict with black band and scaled ring dips to a red band