410 W Geer St, Durham, NC 27701 (919) 907-1233

Midlining

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars!

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WOD for Friday 020813 - Click Here For Today’s Schedule
Overhead Squat                       
2-2-2-2-2
–Rest–
AMRAP in 12 minutes:
7 Power Snatch (95/65)
14 Overhead Squats
21 Toes To Bar

Post Overhead Squat Loads and Workout Rounds to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep Overhead Squats working up as heavy as you can, but trying hard not to reach failure.  Rest 2-3 minutes, at least, between sets.  You should probably continue your mobility work in between sets as well!

For the conditioning workout, take your Power Snatch from the ground and receive the bar overhead in a “power” position, ie above parallel.  On your 7th rep, keep the bar overhead and move to your OHS.  Scale your T2B down as necessary.  For RX, both feet must hit the bar at the SAME time.

ENDURANCE WORKOUT tonight at 6pm!

Baby Overhead Squat

One Comment
  1. Paul K Reply
    OHS -- worked up to 155# x 2 for the last set. My last recorded 1RM (Aug '12) was 145#, so I was pretty psyched. METCON - 2 rounds + 13 reps T2B were weak today. 14 good reps the first round, all KTE after that.

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