Wednesday Workout: PS + OHS, AMRAP 4’s

Remember to RSVP to our Nutrition Workshop this Saturday at 10am! See the Event HERE for more info.

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STRENGTH

3 Sets: Power Snatch + 3 Overhead Squats

Notes: Start from the hang position if you are newer to the movement (i.e. Hang Power Snatch + 3 Overhead Squats)

WOD

Level 1

AMRAP 4:

  • Hang Power Snatch x 10
  • Push-up x 10

Rest 2 minutes

AMRAP 4:

  • Hang Dumbbell Squat Clean x 10
  • Abmat Sit-up x 10

Level 2

AMRAP 4:

  • Power Snatch (95/65) x 10
  • Ring Dip x 10 (scale to Hand Release Push-up)

Rest 2 minutes

AMRAP 4:

  • Hang Squat Clean (95/65) x 10
  • Abmat Sit-up x 10

Notes: Unless you can do 10 ring dips in a row, scale to hand release push-ups so you can keep moving at a consistent pace on part 1.  Power snatches should be a weight that you can do “touch and go” reps if possible.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym the night they release the first open WOD!

2. Nutrition Seminar this Saturday!! RSVP on Facebook

6 Comments on “Wednesday Workout: PS + OHS, AMRAP 4’s

  1. Complex: 65, 75, 85
    AMRAP 1: 3 + 6
    AMRAP 2: 4 + 1
    (both AMRAPs @ 55#, HOG push-ups for 1)

  2. On Saturday Morning:
    Snatch + OHS 95#

    AMRAP 1: 3 (hand release PUs)
    AMRAP 2: 3 + 9
    Both @85#

    Legs were feeling a little wrecked from the week, just kind of slow all around

  3. strength: 65#, 75#, 85# I think
    AMRAP 1: 3+2 (deep box dips)
    AMRAP 2: 3+3

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