Partner Up

Burning toast since day 1

Warm Up
Pull a small tire/sled (loaded with 45/25)To the 200m with pressing movements
Drag the tire backwards to the 400m with pulling movements
Pull the tire back to the 200m with pressing movements and drag the tire backwards from the 200m with pulling movements.

Skill & Mobility – 15 mins
C2B Butterfly Pull-Up
If you do not have butterfly pullups you are at a real disadvantage in the game. The only way you get them is by forcing yourself to practice. Take some time to practice today and check out this short tutorial…

Plate/double lacrosse ball scapular overhead mobility
Lat stretching

With a partner, one person works at a time
Box Jumps (30/24)
Kb Swings (2/1)
Ring Dips

If doing alone scale to 30-20-10

Homework – Get to the Garage Games if you are not competing and check it out.  Watch the top competitors, specifically how they approach workouts, their pace and their technique/movement patterns.  They are the top for a reason.  Also, spend some time recovering from the week with some myofascial work and stretching.


  • Goose

    11/10/2012 @ 11:03 am

    19:33 with TinaMo

  • Andrea Cooke

    11/10/2012 @ 1:50 am

    seriously there could not have been a worse/better wod for me than this…

    all goats, all things I suck at.

    I think it took Mel (who was a trooper for putting up with me) and I around 50 minutes…god, well I guess I see where my weakness is!

  • Crowley

    11/09/2012 @ 7:49 pm

    Warm-up: Done
    Skill: butterfly C2B, this is something I need to work at a lot more
    WOD: 27 something w/ Will

  • Shamwow

    11/09/2012 @ 5:31 pm

    TJ, you’ve got a future as the guy that does the sign language in the bottom corner of the Catholic masses they broadcast on TV.

  • Harri$

    11/09/2012 @ 2:25 pm

    Warm Up: done
    Skill: Butterfly work
    WOD: did it with majestic TJ the butterfly master – 22:50rx

  • Schurko

    11/09/2012 @ 1:10 am

    TJ, that arm movement is majestic. I think you should look into USA’s Rhythmic Gymnastic Team for 2016.

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