The Fu-Man-Chu Club

  • January 29, 2013
  • By :

tjlando

*Just a quick note on the next two weeks, midday classes on Tuesday and Wednesday  may only have one coach on due to Goose and Amy’s absence.  We have found coverage for all other classes but toasties during afternoon hours on these days will be expected to take charge on their own.  Thank you for your understanding!*

Warm-up
20 burpee Pull Ups then

15 minutes walking on your hands. If you are good on your hands get better. Set up an obstacle course or work on your freestanding Handstand.

If you have difficulty walking on your hands start with walking into the wall, walking laterally on the wall or shoulder touches on the wall.

If you have trouble putting your hands over your head spend this time working mobility.

Strength
EMOM for 10 minutes
3 heavy back squats
Work in with a partner where necessary

Try and pick a weight and stay within 20lbs of that weight for the entire 12 rounds

WOD
5 Rounds
5 Power Snatch
20 Hand Release Push Ups

Games (165/105)
Regional (135/95)
Open (115,80)

Ca$h Out – Tabatta T2b – score is your lowest round

6 Comments

  • bowler

    01/30/2013 @ 1:38 am

    315 across
    11:01 regional

  • Rhino

    01/30/2013 @ 1:09 am

    OTM – 235 (squatted yesterday, was shot)
    WOD – 10:23 games

  • Andrea

    01/30/2013 @ 1:03 am

    Squats: 195
    Wod: 8:53 games

  • Schurko

    01/29/2013 @ 8:27 pm

    warm-up: done — only one bad fall!
    EMOM squats: 315#
    WOD: 10:54 @ Games. Need to work on pushups
    Cash-out: 4 woof.

  • Will

    01/29/2013 @ 2:21 pm

    Warm-up: done w/progressions on the wall
    Strength: 275
    WOD: 11:52 regional
    Cash out: 3 – had no grip – hands were ripped up from C2B last night

  • Crowley

    01/29/2013 @ 2:10 pm

    Warm-up: Done
    HS Practice: had some fun navigating an obstacle course
    EMOM squats: 255×5, 265×3, 275×2
    WOD: 12:13 @135# – really slowed down in round 3,4,5, need to get more comfortable handling heavier weight in metcons
    Cash-out: 5 – lost my kip after the 4th round, definitely need to spend more time on these

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