WOD: 12-3-12

Strength:  Shoulder Press

3 x AMRAP of Shoulder Press 95/65
7 Push Press
10 Burpees

Rest as needed between sets, but there should be no rest between exercises.

WOD L1: 3 rounds for time of:

20 Pull Ups
20 Front Squats (95/65)

Finish with a 40 Calorie Row

WOD L2: 3 rounds for time of:

20 Pull Ups
20 Front Squats (135/95)

Finish with a 50 Calorie Row

==

So the 2013 season starts a little later than anticipated…

Because the Opens are starting a whole month later than normal, the programming will change to include a short strength cycle for the next six weeks.  This will be done in addition to Front Squat Friday and will in fact replace it at the end of December.  After this six week cycle, we will resume what was originally saved for this month to ensure that your work capacity is through the roof by the time you have to throw down.  What this means is that if you like squatting you are in luck.  If you don’t like squatting you are also in luck, because you are going to do enough of them to learn to love them…

Which would be squattastic,

CG

==

 

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