March on Washington


March on Washington

The 2012 Look Better Naked Challenge is ON! You can still sign up!

WOD for Monday 011612Click Here For Today’s Schedule
Back Squat
AMRAP in 8 minutes:
1 Turkish Get Up
3 KB Snatch
3 1-arm KB OHS (alternate hands each round)
(1+3+3 = 1 round)

Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength session, gradually add weight to the bar working up to the heaviest set of 3 you can do for the day.  Make sure all reps are squatted below parallel and use two spotters on all max efforts.

For the conditioning workout, use the same KB for all three movements.  Perform the first half of the TGU (to standing), then 3 snatches and 3 OHS, and then complete the TGU (back to the floor).  That completes one round. 

ENDURANCE WORKOUT tonight at 6pm!

Rob Orlando, CF Games athlete, Back Squat Workout