Thursday, January 17, 2013

 Great job everyone on the "Girl" workouts this week.  We had a lot of PR's!
The platform is still open for olympic lifting (except during on-ramp) and I should be back on track for coaching the lifts.

Arm/Leg Swings
2x10 of:
DB Press
DB Straight-leg Deadlift
Grasshoppers (L&R=1)

Goat Training
Pick TWO of the following, based on greatest weakness...
A.  Overhead Strength Endurance
3 sets of 5 unbroken Push Press, 115/80

B.  Overhead Squats
5 x 10 reps, moderate - not for time. Not if you did Nancy yesterday

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  12 seconds of L-sit hold

F:  Toes To Bar
5 sets of 6 unbroken reps
         
WOD
For time:
Run 400m
40 HR Pushups
30 Weighted Step ups 45/25# on 20” box (15l/15r)
20 Power Cleans 115/73#
30 HR Pushups
20 Weighted Step ups 45/25# on 20” box (10l/10r)
10 Power Cleans 115/73#
Run 400m

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