Fri 01/20/12 WOD

What’s your excuse?



AMRAP in 20 min:

9 Curtis P’s (clean,Lunge R, Lunge L, push press)- 95m/65w

11 Toes Through Rings

13  Burpees


Games Prep

Part I.

A.  Snatch Balance- build to a tough single, not a 1RM

B.  SA KB Clean & Press- 5/arm, back and forth for 5 min- break as little as possible.

C.  HS Walk Practice- 25m; rest 10 sec, 20 sit-ups; rest 1 min x 3

Rest 4+ hours

AMRAP in 2o min of:

15 KB Thrusters-53/35

5 Weighted Pull-ups- 53/35

15 Burpees


Don’t forget we will be holding the OPD fundraiser this Saturday, all the regular scheduled classes will be cancelled.  I am not sure how many people will be there but I am planning on starting the first heat at 8am and continuing until everyone has had their chance to have a little fun.  This workout will be done in teams of 4 (2 men/2 women) be sure to register as a team or as an individual so we can put you on a team.  All proceeds will go to the Ogden Police officers fund.




Posted on: January 19, 2012admin

2 thoughts on “Fri 01/20/12 WOD


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