Monthly Archives: January 2011

Warm up: OTT Drill

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Murph:
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

WOD must start and end with a mile run. The squats, pull ups, and push ups can be broken up as needed.

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

“An idea that is developed and put into action is more important than an idea that exists only as an idea.”

The OTT Drill

Then

AMRAP 20 mins
8 Burpees
8 KB Swings
8 1 Arm DB Snatches
200m Run

“DT” Will be today since we stuck with our original game plan and did the 5K yesterday. Great Fight to ALL, running in the rain making memories all day!

“There is little difference in people but that little difference makes a big difference. The little difference is attitude. The big difference is whether it is positive or negative.” —W. Clement Stone

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“Do or Do not, there is no try”

“Randy”

75 pound Power snatch, 75 reps for time.