WOD for Friday 11-22-13. Weekend Schedule notes.

November 22, 2013

Open Gym Sat and Sunday 10-12.  Sandstorm athletes:  We will look to run at least two of the event WODS as close as possible to gameday conditions.  Please arrive at 10 if possible.



Sandstorm– This is your recovery day. Bar Muscle Up Practice.  Video Here.  Many more on Youtbe.  Then, recovery pace any activity.

Sandstorm Saturday:  10:15 AM  Wod 1.  11 am  Wod 2.



Strength  4×5 Weighted pullups. Strict.  Deadhang.

Strength 2  3×5 1 & 1/4 Squats.  Video Here (we will be in the High Bar Back Squat position)

Work-  For time:  30 Pullups/30 RESS Right/30 RESS Left (rear elevated Split Squat) Video Here.  20 Pullups/20  RESS R & L/  10 Pullups/ 10 RESS R & L.






  1. Better Muscle up Video:

  2. That looks easy…mwahahaha!

  3. 1 1/4 BS- 3×70, 6×80, 3×85=945
    Work- 11:59 +2band

  4. 1 1/4 BS: 95x3x4
    work: 12:16 +2band

  5. 1-1/4 BS 155,155,155,175….wod 9:46 pull-ups rx , ress 20,10,5

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: