The Fu-Man-Chu Club

Jan 29th, 2013

Category: Competitor

The Fu-Man-Chu Club

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

DISCUSSION 6 Comments

  1. bowler 01/30/2013 at 1:38 am

    315 across
    11:01 regional

  2. Rhino 01/30/2013 at 1:09 am

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

  3. Andrea 01/30/2013 at 1:03 am

    Squats: 195
    Wod: 8:53 games

  4. Schurko 01/29/2013 at 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.

  5. Will 01/29/2013 at 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

  6. Crowley 01/29/2013 at 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