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-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of overhead squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Samy Daghir

5 thoughts on “11.23.2015”

  1. STRENGTH: 115#x3. Focus was on form today v strength. And building back my left shoulder strength to match that of my right. These felt pretty solid.

    WOD: 33 @85#/814/40/29/15 = 931 Total
    Again focus was on form. Should have been @ a min of 95# though. That was a burner for sure. “Smoker’s lung” much? 😉


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