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FullSizeRender-20Happy New Year’s to all of our athletes. We hope everyone had a great holiday season and is ready to crush their goals for 2016!

– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Overhead Squat 1RM
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Overhead Squat.

Overhead Squat 1-1-1-1-1

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Complete the following against a 12:00 clock.
3-6-9-12-15-12-9-6-3 reps of
Thrusters (95/65)
Box Jumps (24/20)

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Samy Daghir

7 thoughts on “01.04.2016”

  1. NOONAH!
    OHS: 150# PR – Felt like I could keep going too! 🙂
    WOD: 11:41 Modified. Axel Bar DLs, Sit ups (legs together), box step ups/downs. Pulled my groin last Thursday (lame-o). Hoping it’ll be healed by end of week. Taking care with recovery and safe movements till it is.

  2. Morning class:
    OHS 175 x 1
    Resolution 110 reps @ 85#

    Noon class:
    Back squat 465 x 1 PR
    AMRAP in 12:00 mins 9 rds + 18
    5 pull-ups
    10 push-ups
    15 air squats

  3. Back Squats: 115×3 (currently unable to grip with my right index finger…never thought I’d say that I’m sad that I couldn’t do OHS!)

    Resolution: 103 reps (20# DB Thrusters, leg raises, box jumps)


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