overhead all day
Warmup – 10 minutes
4-3-2-1
turkish getups (each arm/alternating)
dragon flags
make the dragon flags as slow and controlled as possible with minimal hip flexion. on the turkish g’s – keep your eye on your thumb line the entire time. push up on the kettle-bell, grip the kettle-bell in the corner, not the center.
Strength – 25 minutes
Squat Snatch
2-2-2-2-2
in-between each set perform a max set of ball ups or strict t2b
WOD -20 minutes
21-15-9
Overhead Squats
Chest to Bar Pull-ups
Games (155/105)
Regional (135/95)
Open (115/80)
Snatches: 175 x 2, weak
WOD: 11:30 Games, getting exertional headaches during OHS lately, no idea why
I don’t usually make requests but can we get a strength session 12 to 15 min emom thrusters 2 to 3 reps
I was thinking about a thruster strength..we can do an EMOM version. Programming is already done for next week but I’ll throw it in the week after.
Squatch @95 did technique complexes
7-10 ballups per
Wod: 9:28 @regionals
Gymnastics/metcon @ 5:08…my triceps were blown during those burpees.
waam up: microphone CHECK.
Strength: 125 7ish ball ups
WOD: 13:37 I hate overhead squats…they can Suck KFP’s D!
“A stork wrapped around a tree branch. That’s the stupidest thing I’ve ever seen before. You know that’s how the plague started back in the day. It was from a little disgusting birdbath in someones backyard that rats made sex to birds in it and created a whole new type of AIDS.”
-KFP
WU: done with 1.5 pood
Snatches: up to 205# x 2 — 5 -10 strict TTB/rd
WOD: 9:40ish at Games wt.
Conditioning/Gymnastics: 6:ish (I forget)
Warmup: done
Strength: 155 w/ 10ish strict T2Bs between each round
WOD: 10:29 at regional weight
Did conditioning/gymnastics floater WOD with DePriz and Shurko after…6:24. Rope climbs with a weighted vest are no joke.