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Friday 160617 Overhead Squats x 5 and AMRAP Couplet

So once again the prediction was spot on: a short couplet! I know it’s a little unfair that MY predictions were spot on… considering I had all the information:) But for real- you CAN get a sense of what might be coming next from day-to-day if you pay attention to the rhyme and rhythm of what has been done over the previous few days. But then again- like in todays’ WOD- you might have expected a short AMRAP… but you might not have guessed we would pair it up with some strength and technique work as well.

Again, if you do follow what goes on at the Hut in terms of programming from week to week, you’ll see that we get in a strength + met-con about once a week. And that type of 2 part session often involves a lift that is done in what I call a “reminder set.” The idea behind this is that you are given plenty of time to get warmed up for the lift- but then only have a limited time or number of sets in which to get in the number of prescribed reps as heavy as you can go. This allows experienced lifters to get in a short strength set for the day- to tag onto a shorter met-con. It also gives novice lifters more exposure to lifts and time get in a number of good sets while working on mechanics… and of course the addition of some weight if everything is going well.

***As announced here previously- and also on our private Facebook page (let us know if you need an invite)- the noon open-gym session is being removed from the schedule for the remainder of the summer. We will reevaluate in September.


Friday’s WOD at 7 and 9am, 3 and 5pm
Final Noon Midday Open Training Hour

Five sets of:
Overhead squat, 5 reps (no rack, power snatch to position)
Post heaviest 5 rep OHS weight to chalkboard/journals
-then-
As many rounds as possible in 9 minutes of:
50/35kg power snatch, 3 reps
30/24” box jump, 6 reps
Post number of rounds and remaining reps to chalkboard/journals

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