Monthly Archive for: ‘January, 1970’

WOD 1-12-15


Metcon (Time)

AMRAP 7 of:

up ladder by 3’s of:

Front Squat (115/80)

Box Jump (24/20)

complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.


A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack

B. Work up to a heavy single Snatch Balance

C. Work up to a heavy High Hang Squat Snatch

Note: If you are not doing snatches and/or overhead squats for any reason, this strength session can be easily modified to:

A. Standard grip push press + front squat

B. Omit or work very light and not full depth

C. High Hang Squat Clean