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Friday, January 3 2014

Posted by Mandee on January 2, 2014   |   27 Comments

Laura 1Laura 2

Fleming 2Fleming 1

 

 

WOD:

A. Weakness work training 14 minutes:Athlete makes two choices based on greatest weaknesses and alternates choices on even and odd minutes

Alternating EMOM for 14 minutes:

1 rope climb

6 pistols, 3 each leg

2 squat cleans at 50%-75% 1RM

2 squat snatch at 50%-75% 1RM

2 muscle ups

3-5 ring dips (strict or kipping)

3-5 pull-ups (strict of kipping)

10m handstand walk or HSPU

30 double unders or double under attempts

B. 4 rounds for time of:

8 burpees

400m run

8 WBS 20/14  10’/9′

 

27 responses to “Friday, January 3 2014”

  1. Mandee says:
    January 2, 2014 at 8:19 pm

    Laura and Fleming! Strong work 🙂

  2. Devonne says:
    January 2, 2014 at 8:51 pm

    You see Fleming…it really it is not that heavy (2nd picture) :-)!!

    Great pictures of both of you!!

  3. Elizabeth says:
    January 2, 2014 at 9:07 pm

    Love my strong friends!!

  4. Laura Howard says:
    January 2, 2014 at 9:49 pm

    Fleming is showing “linear periodization”. I am contemplating the concept 🙂

  5. Jennifer says:
    January 2, 2014 at 9:52 pm

    Go Laura and Fleming! Looking good!

  6. Fleming sharp says:
    January 2, 2014 at 9:55 pm

    Im Glad That Picture Isnt Any Closer…Havent Shaved All Year:)

  7. Tracey says:
    January 2, 2014 at 10:08 pm

    Fleming!!!! You make me laugh out loud. It’s CRAZY! Laura and Fleming getting stronger.

  8. Tracy says:
    January 2, 2014 at 10:24 pm

    Nice pic ladies!! Strong! 🙂

  9. Matt M says:
    January 2, 2014 at 11:38 pm

    Coach DB,

    Aren’t you glad you talked trash?!! Congrats to your Sooners!

    But RTR!

  10. Felicia says:
    January 3, 2014 at 5:11 am

    Two very strong women, in so many ways!

  11. AP says:
    January 3, 2014 at 8:23 am

    Rx’d 9:53
    0600 brought their toughness this morning, everyone braved the frigid temps and ran, despite rowing being a scaled option. Great work!

  12. Stephanie says:
    January 3, 2014 at 9:05 am

    Rx’d the WOD (I ran!) and got my first double under this morning! Thanks for the support 0600!!

  13. Calvin says:
    January 3, 2014 at 11:17 am

    10:37 RX
    Good job on the hand stand this morning jay!

  14. Eric says:
    January 3, 2014 at 1:32 pm

    I rowed! 15:42

  15. Jeremy says:
    January 3, 2014 at 2:54 pm

    Worked on rope climbs before the WOD, double unders and walk walks during the practice period. 16:06 RX’d.

  16. jamie says:
    January 3, 2014 at 5:40 pm

    First pull up!!
    19:65 rx