12.2.14 - Amoskeag

12.2.14

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 3 min

3 Rounds

5 Deadlift

5 Power Clean

5 Overhear Squat

Press Mobility

Weightlifting

Shoulder Press (3×5 5 lb more than last week)

Metcon

Metcon (Time)

3 Rounds for Time

Row 250M

8 C2B Pull Ups

12 Overhead Squats [95/65]

Metcon (AMRAP – Reps)

Collect 6-9 Reps of the following gymnastics complex. Score total reps.

2 False Grip Ring Rows

+ 1 Muscle Up Transition and Dip

RX+ = Strict Muscle Ups. Collect 4-5 sets of the same number of reps.

Scroll to Top