Feb 6, 2011

020711 MONDAY


Applications for IMCF level 1 Trainer Scholarships close on 09 Feb 11.

0530 and 0600 Class


ADV(3-3-3-2-1-1) INT (3-3-3-2-1) BEG (3-3-3)

Then ...

Every minute on the minute for 10 minutes

5 Hang Power Snatch 95/65
5 Overhead Squats

Open Gym 

Warm up - 3 rounds of 5 GHD situps

Then ....

AMRAP - 20 min

3 HandStand Push Up
5 Wall Climbs
3 Turkish Getups (53#/35#)*
5 Toes To Bar**

*3 each arm.  May sub 45#/15# bars
**Must be unbroken


james said...

good WOD for practicing skills. I was a bit sloppy on form in the wall walks. I think three rounds and everything except the TTB on round four. Don't quote me on that though as it was all a bit of a blur

Wilson said...

4 rnds and 2 TGU's, as RX'd.

Greg said...

3 rounds plus 3xHSPUs. Went for form over intensity today. Really enjoyed this WOD.

Rob said...

5rds with HSPU complete for next round; TGU were the challenge; my technique was terrible once I got to rep#3 on each arm; 45lbs would have been the optimal weight for this WOD

78f17a34-331d-11e0-8be7-000f20980440 said...

5 full rounds + 4 wall climbs

stimey1975 said...

3 rounds and 3 KBS. Thanks to Phil Mann for sticking around and motivating me.

Neal said...

Modified Devil's Tail from last week and did 3 RFT of:

-75x DUs
-15x Pull-up
-50x Air Squat
-15x Pull-up


Evidently, it had been so long since I worked out that I forgot how to do air squats...thanks to Jim and James for keepin me honest!

Dave's put together another Team WOD for this Friday called "Breach the Wire." Bring a buddy and put the word out!

Hoys said...

3 rnds, and 2 into wall climbs. Also scaled to 40 lbs on turkish get-ups.

Got great news over the weekend, headed to 326EN at Fort Campbell!

Dave said...

Yeah, like Kyle said...skills and drills. Scaled to 35# KB for the TGU, and still only managed to get 2 full rounds plus the HSPU and 3 wall climbs of the 3rd round. Definitely not programming to my strengths, that's for sure!