Wednesday, February 12, 2014

This coming Saturday, the 15th, there will not be O'lifting at 10:00 a.m. The following week we'll have,but it will be from 10:00 til 10:45 so we can get ready for the 11:00 a.m. Strength Seminar.

Here another great article about the Open. 


Anxious for the Open


Arm/Leg Swings
2 rounds of:
20-50 DU’s or singles
10 DB Straight-leg Deadlift
10 DB Press
10 Wall Squats

MOD (15:00 Cap)
Strength
Front Squat
3-3-3-3-3 @ 80%

WOD
Conditioning
15:00 AMRAP
10 One-arm KB Push Press 5/5 
20 Box Step-ups 10/10 w/KB
30 DU’s
Rx+ = 50 DU’s and heavy weight

PWOD
Practice One-arm Snatches w/DB. Concentrate on your non-dominant arm. Go as heavy as you can.


If you're over the 55# mark hit the 70# KB.

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