160213 Saturday – “Let’s Get Physical”

Mobility: Hip

Skill Practice Warm Up: none

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight for each set)

Super Set: 7×5 ring row (7 sets of 5 reps, “across,” same weight for each set)

Metabolic Conditioning:Let’s Get Physical” (new-ish…Plan D WOD)

7 minute AMRAP (as many rounds as possible)


Overhead squat (Performance: 115lb / Athletic: 75lb*/ Health: 55lb front squat)

Toes to bar (Health: 2x sit ups)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 50 – 100 reps. Scale Up: 135/85

Log your results online by clicking here.

Compare to: New for class!

Coaching Tips: Squat snatch the first rep if possible (at least in the early rounds).  Think about resting the bar on your back when you need a short rest on the overhead squats (versus dropping it to the deck).  If you have the flexibility, go a bit narrow on the grip to save your shoulders. Use small sets on the toes to bar as when the sets get large, but minimize the rest.  Mix your grip width, one palm facing in, etc. to prevent tearing.

Optional ‘Cash Out’: 100m db/kb farmer carry, 8 db/kb thrusters, 3 rounds

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