Tuesday Workout: OH Work, AMRAP 3 x 3

Register for “Deadlifts For Derek” on November 1!

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STRENGTH

OTM 12:

  • Minutes 1-4: Shoulder Press x 3
  • Minutes 5-8: Push Press x 3
  • Minutes 9-12: Push Jerk x 3

Notes: Try to keep all reps “touch and go” if possible on PP and PJ. Take bar from floor or from rack. Start light/moderate and build as able

WOD

Level 1

3 Total Sets:

AMRAP 3:

  • Dumbbell Hang Power Clean x 4
  • Push-up Hands on Box x 8
  • Air Squat x 12
  • Rest 1 Minute

Level 2

3 Total Sets:

AMRAP 3:

  • Power Clean (135/95) x 4
  • Push-up x 8
  • Air Squat x 12
  • Rest 1 Minute

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Final Call For the Survey!  Please complete it and help us make the gym better! Thanks!

2. So much going on, see our Facebook Events Page to see everything!

3. “Deadlifts for Derek” is Live for Registration!

5 Comments on “Tuesday Workout: OH Work, AMRAP 3 x 3

  1. SP: got 2 reps @ 75, then did my last set @ 70
    PP: 90
    PJ: 2.75 reps @ 110 (couldn’t quite lock out my left arm)
    WOD: 3 + 12, 3 + 5, 3 + 5 Rx (done before strength)

  2. 3+1, 2+21, 2+2 Rx
    Strength: 40kg, 45kg, 50kg (after the WOD, went lighter b/c knee was bugging me on push movements)

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