Tuesday, December 3 WOD

Skill Review: WOD Movements

  • Power Clean
  • Overhead Squat

WOD: Death by Overhead Squats

  • Do 1 Overhead Squat in minute 1
  • Do 2 in minute 2
  • Do 3 in minute 3 etc…

The Rules:

  • Use 40% of your Back Squat 1rm
  • This wod is done from the floor, no racks
  • Hard stop at 12 minutes
  • Everyone does a minimum of 8 rounds, even if you have to drop the weight to continue

Cash-Out: 2 rounds of the following 3 minute AMRAP…

  • 3 Power Cleans, C: 155/105, P: 135/95, F: 115/75lbs
  • 6 Hand Release Push-Ups
  • 9 Jump Squats

*Rest 1 minute between rounds and post total reps for both AMRAPs to results

http://www.youtube.com/watch?v=wb6t17GVnPk

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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Turn-Offs: Mobility, split jerks, front squats, overhead squats

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