735719_578583745490040_1125447003_oWOD 2/13/12

Overhead Squat 3-3-3

Front Squat 3-3-3

Complete all sets of overhead squats before moving to front squats. Try to increase the load every set.


AMRAP in 6 minutes:

5 Hang Squat Clean Thrusters using dumbbells (45/30)

10 Russian KB Swings (55/35)


Rest 6 minutes


AMRAP in 6 minutes:

5 Jumping Lunges (per leg)

5 Burpees

10 Star Jumps



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  • Laura D

    2 new pr’s this morning – 10# on overhead and 17# on front squat.

  • Scott

    OHS @ 135#, FS @ 175#; 5 rds. RX; 5+ rds. I thought star jumps would be a lot easier than that.

  • Neal

    235×3 on OHS (PR for a 3 rep max!)
    255×2 on front squats

    6 rounds w 50# dumbbells

    5 rounds + 4 burpees w 25# vest on the lunges/burpee/star jump met-con

  • Katy

    Ohs #83 FS #133 , 1st amrap:5 rounds+8kb. …2nd amrap 4 rds+4 lunges

  • K Doubt

    OHS up to 105#, FS up to 155#

    1st AMRAP – 6rds + 5 db (30#db, 45#kb)
    2nd – 4 rds + 5 lunges

    The 2nd AMRAP was so sneaky! After those jumping lunges, my legs did NOT want to jump down for the burpees… And we won’t even talk about those star jumps. Def a tough WOD for me.

  • Ashley T.

    OHS-55# Front Squat-75#
    Didnt realize I PR’d my front squat until I got home! Really need to start leaving my journal at the gym.

    1st AMRAP-5 rounds+2 squat clean thrusts (20#,35#)
    2nd AMRAP-4 rounds. My legs were dead after the first round!

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