Wednesday, January 30, 2013

Wednesday, 30 JAN

Ring Dips
3 x 15 Unbroken, or appropriate skill work

10 - 8 - 6 - 4 - 2
With a 135/95# bar:
Hang Power Clean
Push Press
Floor Wipers (over and back is 1)
Lateral Hops (over barbell and back is 1)

4 x 10 UB (50% of 1RM, 1 min rest between sets)
Then, in 3 more sets, find a 5RM

2 rds of 1 minute hold - front, left and right plank


  1. That's right, folks! We're now posting the WODs one day in advance. Check out the website if you'd like to prepare mentally for the fun challenge ahead.
    Don't use this information to cheat yourself, though! If you skip WODs that don't look fun, you're missing the opportunity to feel the sense of fulfillment that comes after the completion of a difficult WOD.
    We'll see you at Phalanx!

  2. Yay!!! Now maybe I won't feel like I wanna puke on my way to the gym. But....the fear of the unknown was kinda fun too! :)


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