Thursday, January 6, 2011

Posted by on Jan 5, 2011 in WOD | 6 comments

Hang Squat Snatch + 2 Overhead Squat
Find 1RM
Four rounds for time of:
20 Chest-to-Bar Pullups
60 Squats
10 Shoulder-to-Overhead 165#/115#

When setting your goals for the new year,  

Make them S.M.A.R.T. – Specific, Measurable, Affirmative, Realistic, Time bound.

Watch this video by Kelly Starrett on technical FRAN improvement

This video will prepare you for what’s coming Monday….Hint Hint!



  1. Fran will be a walk in the park compared to today’s WOD!

    Fran = 90 reps light weight and chin over bar pull-ups

    Today’s Frankenstein = 360 reps C2B+ squats + 165# presses… I like it ;o)

  2. Hang Squat Snatch with 2 Overhead Squats
    – Burgener Warmup with dowel
    – bar, 65lbs, 95lbs, 115lbs
    – 135lbs (fail), 135lbs, 145lbs

    WOD: 28:25
    – C2B Pullups for rounds 1 & 2, Kips for 3 & 4
    – 145lbs for shoulder to overhead (I did Push Jerks)

    Soooooo glad tomorrow is an off-day :s

  3. WOD: 25:53 Rx’d

    Tough one as expected today. On the bright side, I managed to do 10 push presses at 165# unbroken on the second round and set a little PR on the first round for 6 unbroken pull up’s.

    Is anyone interested in doing the ABC this month?

  4. Hey Ray…not to mention you are rocking the Kipping Pull Ups which cuts the WOD time in half

  5. 25:55 as Rx’d. C2B were not there after the first round.

  6. phew, that was a toughie lol… damn squats lol

    WOD 24:18 i believe
    used #2 band for pull ups / 65 lbs for shoulder to over head