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February 11, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember the 5:30PM class is dedicated Olympic Weightlifting! WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Strength

Overhead Squat
3-3-3-3-3-3-3  

Increase load during each set and work up to a heavy weight.  If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell.  Make sure your shoulders are externally rotated and your torso is as upright as possible.

WOD

AMRAP in 10 Minutes

5 Right Arm Kettlebell Squat Clean Thruster 24/16kg
5 Left Arm Kettlebell Squat Clean Thruster 24/16kg
30 Double Unders

Off Ramp WOD

5 Right Arm Kettlebell Squat Clean Thruster
5 Left Arm Kettlebell Squat Clean Thruster
10 Double Unders or 90 Single Unders

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