2.23.15 - Amoskeag

2.23.15

Main – WOD

We start a new weightlifting set up today. There will now be two tracks (for lack of a better word) for weightlifting.

If you are an RX athlete and you feel like you have made some pretty big PR’s lately.. you are in the A group for weightlifting. Everyone else is in the B group.

The idea being the work in the B group will get you into the A group quicker than just doing the A group exercises.

You’ll need to stick with A or B for at least 6 weeks. Choose wisely.

Warm-up

Metcon (No Measure)

Row 2 Min

10 Goblet Squats

:20 Ring Push Support Hold

60ft Duck Walks (hint – rig is 24 feet long)

Squat Mobility

Weightlifting

A: Back Squat (6X2 Build to a heavy double. Not a max double.)

B: Back Squat (3X5 @ 20×1. 10lbs less than previous best.)

Metcon

Metcon (Time)

5 Rounds for Time

55 Double Unders

16 OH Walking Lunges [45/25]

Row 250

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