Happy 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!
ANNOUNCEMENTS:
– 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
Post loads to comments.
“Resolution”
Complete the following against a 12:00 clock.
3-6-9-12-15-12-9-6-3 reps of
Thrusters (95/65)
Toes-2-Bar
Box Jumps (24/20)
Post times to comments.
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.
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
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)
OHS: 235# x 1 PR
“Resolution”: 123 reps rx’d
Overhead Squat 1RM: 205# (PR since 12/14).
“Resolution”: 137 Rx.
“Overhead Squat 1 RM”: 70# ….but barely
“Resolution” : 115 reps @ 75#
167.5
164 reps in this shady little metcon.