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06.15.2015

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11229543_883241035055230_1034473485822888292_nANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Overhead Squat (PVC/Wall)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before working up to a heavy single rep effort for Overhead Squat.

Overhead Squat 1-1-1-1-1

Post loads to comments.

“Broken Palisade”
Complete as many rounds/reps as possible in 5:00 of
12 x KB/DB Thrusters (24/16)(50/35)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x KB/DB Thrusters (24/16)(50/35)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x KB/DB Thrusters (24/16)(50/35)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Post rounds/reps completed to comments.

Samy Daghir

1 thought on “06.15.2015”

  1. Overhead Squat: 225×1 not a pr, still got much work in with Ashley (thanks frockles) on getting the weight overhead from the back rack position.

    “Broken Palisade”:
    3 Rnds +2, 3 Rnds +2, 5 Rnds +2

    Reply

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