 | WOD Blog |  |
Wed, Jan 13 |
 | Happy Birthday: Vince |
 | 100th Day: TRACY M(400th) |
011321 workout
Cardio: Time
Workout
WARM-UP
-GENERAL WARM-UP-
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly tight!)
10 Single Plate Press (:01 Pause OH)
*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!
-QUICK OHS DRILL-
2 SETS w/ Empty Barbell...
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back...Squat to ¼ or ½ Depth and Stand Strong)
STRENGTH
3x5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
WORKOUT
FOR TIME
20-16-12*
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB
(Score is Time)
KG DB: (22.5/15)|(15/9)
| 0% |  | |  | 0% |
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