1/29/2015

28
Jan

1/29/2015

For strength, take the bar out of the rack like a back squat, place your hands in a wide snatch grip, and do 4 push presses and 4 overhead squats. You may either start with your feet in an OHS position or shift them for the OHSs. As for the metcon, treat each 3 minute AMRAP as it’s own WOD. Don’t game it; go hard each AMRAP. For burpees, we need to prepare for the Open and getting used to jumping to a 6″ target. Use a pull up bar, mark on the wall, or the rings as a target.

Strength

3 sets of 4 snatch-grip push presses + 4 OHS

Conditioning

AMRAP in 3 minutes:
wall ball shots, 20/14#

rest 2 minutes

AMRAP in 3 minutes:
HSPUs

rest 2 minutes

AMRAP in 3 minutes:
burpees to at least 6″ target

1 Response

  1. Aileen

    K 85 / 33-25-37 RX
    KT 95 / 66-17-45 RX

    Amanda work / 64-27 pu-45
    Trish 55 / 55-53 scale-26
    O 65 / 52-15-59 RX

    Joe work / 85-92-41 scale
    Juliet 45 / 34-43-600m scale
    Megs 85 / 54-22-45 RX
    P 135 / 65-25-45 RX
    Matt C 105 / 50-79-31 DB press
    John D 125 / 60-32-32 sb

    Molly O 55 / 52-50-31 scale
    Shoeless 105 / 50-32-26 sb
    Lloyd 150 / 60-18-776m
    Drew 95 / 52-25-40 sb
    Robin 65 / 38-39-32 scale
    Russ 95 / 41-25-29 sb
    Kelly 50 / 41-35-26 scale
    Kate 65 / 45-30-17 scale