Friday 2/19/16

Performance

Choose one of the following:

Option 1

A1. Every two minutes, for 16 minutes (8 sets of):

Overhead Squat @3111 x 3-4 reps

*if mechanics are there build in weight over the course of the 8 sets.

 

Option 2 – for those still trying to find the mobility for OH lifts

A2. EMOM, for 15 minutes:

Minute 1 – Goblet Squat x 10 reps @ 2111

Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110

Minute 3 – Reverse Snow Angels x 12-15 reps

 

Choose one of the following:

Option 1

B1. “Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats (95/65 lbs)

 

Option 2 – For those who chose option 2 above

B2. Five rounds for time of:

Run 400 Meters

15 Goblet Squats

 

All Athletes

C. 3 sets, not for time:

Single Arm Dumbbell Row x 10-12/arm

 

Competition

Wod will be posted at gym