Wednesday, January 7, 2015

Posted: January 7, 2015 by jmdimitri in WOD

Skill Work, focus on technique
3 sets, not for time:
3 TGU/side
8-12 Alt Pistols (or Candlesticks)
30-60 seconds Upside Down Work (HSPU, Negatives, Holds, Walks, etc)

14.2 12 min amrap:
2 rounds of: (0:00-3:00)
10 OHS (65/95)
10 C2B
2 rounds of: (3:00-6:00)
12 OHS
12 C2B
2 rounds of: (6:00-9:00)
14 OHS
14 C2B
2 rounds of: (9:00-12:00)
16 OHS
16 C2B
………
****This will be done as a 12:00 amrap. The time on the right (0:00-3:00, 3:00-6:00, etc) were the parameters of the 14.2 Open wod. Use these time frames as a guide only, just continue up ladder for 12 minutes.

Fitness/Endurance:
Sub: Single Arm DB OHS (15/30) (R+L=2) in place of OHS

IMG_4283.JPG

IMG_4281.JPG
—————————————-
Oly (7pm)
Wkout3
A) Snatch
3@65%
3@70
3@75
2/2@75
B) Clean
3@65%
3@70
3@75
2/2@75
C) Clean pull
5@90%
5@95
5@100
5@100
D) Back Squat
At least 2 building sets
4×3@80%

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