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
Rock it Kerri!!!Nice warm up weight!
A. 2 reps squat cleans @ 115 working on keeping feet in proper squat stance (not too far out) and knees out / 2 reps handstand pushups with hands on 45 lb plates as deficit
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!
A. Squat snatch 2 reps at 105 and a mix of deficit HSPU and pistols
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 🙂
17:58 rx
16kg kettlebell
thanks for the great coaching Dennis
400m farmers walk with kb…. Evil evil evil 🙂
A: Working squat snatch, the last 5 rounds were 3reps each at 125#
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
19:53,scaled the L-sit. 32kg Farmers Walk