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′
Laura and Fleming! Strong work 🙂
You see Fleming…it really it is not that heavy (2nd picture) :-)!!
Great pictures of both of you!!
Love my strong friends!!
Fleming is showing “linear periodization”. I am contemplating the concept 🙂
Go Laura and Fleming! Looking good!
Im Glad That Picture Isnt Any Closer…Havent Shaved All Year:)
Bahaha Fleming!!! Stop it!
Fleming!!!! You make me laugh out loud. It’s CRAZY! Laura and Fleming getting stronger.
Nice pic ladies!! Strong! 🙂
Coach DB,
Aren’t you glad you talked trash?!! Congrats to your Sooners!
But RTR!
Two very strong women, in so many ways!
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!
That’s fast, wow!
Rx’d the WOD (I ran!) and got my first double under this morning! Thanks for the support 0600!!
Way to go, Stephanie!! Big accomplishments and it is on January 3th!!!
Thanks Mimi!
Nice work!!
10:37 RX
Good job on the hand stand this morning jay!
I rowed! 15:42
Worked on rope climbs before the WOD, double unders and walk walks during the practice period. 16:06 RX’d.
First pull up!!
19:65 rx
19:54 I should say
wtg!!!!
Way to go!!! Wishing I had been there to cheer you on
And it was awesome! Congrats!
Yay Jamie!! What a HUGE milestone! Congratulations!! 🙂
Way to go Jamie!!