12/31/2014

30
Dec

12/31/2014

Today, strength is basically warming up the OHS and finding a heavier weight than you will use in the metcon. Doing this will work your overhead mobility and also make the metcon feel “easier” at first. In the metcon, you will start with 10 OHS, then 10 pull ups, then 20 double unders. Then you’ll do 9 OHS, 9 pull ups, and 20 double unders. You will continue in this fashion of counting down the OHS and pull ups while keeping the double unders constant. You will FINISH the workout doing 20 double unders.

To scale appropriately, pick a number of double unders or du attempts that you can complete in about 20 seconds.

Strength

Take 15 minutes to find a heavy 3 rep Overhead Squat

Conditioning

“Countdown”
For time:
10-9-8-7-6-5-4-3-2-1-
OHS, 95/65#
pull ups

*on the dashes “-” do 20 double unders.

2 Responses

  1. Sarah

    Lisa 40/15:44 sc
    Becca 50/16:36 sc
    Wax 95/15:07 Rx
    Oleg 135/13:48 su
    Tanya 45/15:36 sc
    Nate 115/16:31 75#
    KT 65/13:29 Rx
    Joe 145/23:56 Rx
    Molly O. 55/17:38
    Trish 35/14:41
    Court 35/14:40
    Danielle 85/16:47
    Rachael 85/17:28
    Gerry 95/18:03
    Sara 65/16:27
    Johnny 145/16:27 Rx
    Jesse form/18:30
    K 95/16:41
    Matt 95/20:14
    Sizzle 145/did work
    Ben 105/19:08
    Judy 55/18:00
    Shamyl form/18:00
    Moog 105/18:05
    Ryan 105/17:00

  2. Sarah

    Deery 155 PR/15:24 75/rr/su
    Molly 115/16:33 55#
    Megs 105/14:01 Rx
    Grant 205 (1 @230 PR!)/9:46 Rx
    John D. 165 PR/x
    Aileen 70 PR/16:59 35/gr
    Mike D. 135 PR/15:08 75/su
    Kate 125/13:23 Rx
    Pavan 95/17:43 45/su
    Dustin 155/13:30 su