WOD Blog

Wed, Jan 13

Happy Birthday: Vince
100th Day: TRACY M(400th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (715 days ago)

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)

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