Workout of the Day Jan 03
Posted by coach Matt L

WOD 130103

Workout specific strength/skill work:
A1. Thruster, x3 (up to 155/105)
A2. Pull ups, x5 CTB
Every 2:30, (x4)

“Pico de gallo”
5-4-3-2-1 reps of:
Thrusters (135/95)

Alternating with 10-8-6-4-2 reps of:
Bar-facing burpees

200ft farmers walk (55/35#) in each hand between rounds.

We are looking for some serious expression of power here, folks! Drive that weight up overhead and rock your buprees. Walk if needed on the farmers walk and treat it as some active (killer) recovery!


The setting, picking apart, and achieving of goals is going to be something we build our program around in what we are referring to as Free Range 2.0. My new project is building the capacity to be able to do a back-walkover. As you can tell, I have quite a ways to go with my shoulders. Can anyone tell me what my shoulders are lacking in this picture? Let’s work on building a usable vocabulary in our classes.


2 Responses to “WOD 01/03”

  1. Salad, on January 3rd, 2013 at 6:51 pm Said:

    Your shoulders look to be a mix between “Cobbed” and “Crestined”

    Try not sucking at life as much, and the goal should be achievable.

  2. Juan, on January 4th, 2013 at 4:54 pm Said:

    Is that mainly a scapular retraction def?

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