overhead all day

Warmup – 10 minutes
turkish getups (each arm/alternating)
dragon flags

make the dragon flags as slow and controlled as possible with minimal hip flexion. on the turkish g’s – keep your eye on your thumb line the entire time. push up on the kettle-bell, grip the kettle-bell in the corner, not the center.

Strength – 25 minutes
Squat Snatch

in-between each set perform a max set of ball ups or strict t2b

WOD -20 minutes
Overhead Squats
Chest to Bar Pull-ups

Games (155/105)
Regional (135/95)
Open (115/80)


  • Rhino

    01/18/2013 @ 12:40 am

    Snatches: 175 x 2, weak
    WOD: 11:30 Games, getting exertional headaches during OHS lately, no idea why

  • DePriz

    01/17/2013 @ 10:31 pm

    I don’t usually make requests but can we get a strength session 12 to 15 min emom thrusters 2 to 3 reps

    • Goose

      01/18/2013 @ 6:02 pm

      I was thinking about a thruster strength..we can do an EMOM version. Programming is already done for next week but I’ll throw it in the week after.

  • DePriz

    01/17/2013 @ 10:25 pm

    Squatch @95 did technique complexes
    7-10 ballups per
    Wod: 9:28 @regionals
    Gymnastics/metcon @ 5:08…my triceps were blown during those burpees.

  • Kenny "F'n" Powers

    01/16/2013 @ 8:09 pm

    waam up: microphone CHECK.
    Strength: 125 7ish ball ups
    WOD: 13:37 I hate overhead squats…they can Suck KFP’s D!

    “A stork wrapped around a tree branch. That’s the stupidest thing I’ve ever seen before. You know that’s how the plague started back in the day. It was from a little disgusting birdbath in someones backyard that rats made sex to birds in it and created a whole new type of AIDS.”

  • Schurko

    01/16/2013 @ 5:47 pm

    WU: done with 1.5 pood
    Snatches: up to 205# x 2 — 5 -10 strict TTB/rd
    WOD: 9:40ish at Games wt.

    Conditioning/Gymnastics: 6:ish (I forget)

  • Will

    01/16/2013 @ 3:51 pm

    Warmup: done
    Strength: 155 w/ 10ish strict T2Bs between each round
    WOD: 10:29 at regional weight

    Did conditioning/gymnastics floater WOD with DePriz and Shurko after…6:24. Rope climbs with a weighted vest are no joke.

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