Feb 24, 2014

Tuesday 02.25.14

1) FROM Warmup

2) Strength & Conditioning
21-15-9 reps, for time:
   Push Press (115/75)
   Double unders

3) Skill
10 minutes on pistols / progressions

Post loads and results to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start main WOD at these times)

Short couplet today.  Haven't seen pistols all month, so spend some time getting better.  A few options include: single-leg squats to a box, pistols on a box, assisted on a wall/post/with bands (some ideas here), or rolling pistols.


Sam Friend said...

I need more hip drive!

Jacob Heppner said...

Back Squats: 285#x3, 325#x3, 370#x3, 390# for 3x3, 415# failed.

Ross said...


2:23 RX, right in my wheel house on this one.

Afterwards worked EMOTM for 5 Min, 2 Pos Snatch @115
then EMOTM for 5 Min 5 OHS @115.

Worked Pistol progressions, to a 14" seat, then on the smith machine (empty bar) tried rolling pistols - miserable failure.

Jared said...

3:24 RX this morning. Able to do the first round unbroken then 10+5 for round two and final 9. DUs were a little slow in round two and three.

Andy said...

Went off the reservation today and did a bunch of weird stuff today.

100 DU for time, 1:14. PR despite no big sets.

Death by Alt DB snatch. EMOM perform 1 ea L/R snatch, start at 50 and add +5 each round. Made it to 95, then failed 2x at 100 on my L. Go figure, it's my R that's jacked.

FS 5 x 135-165-185-205(3)

Max broad jump (5 attempts): 8'4"