Wednesday – 011514

(Coach M instructing the KB OHS with Peter, ensuring proper form)

New Years Challenge
All contestants are reminded to stay active on the Facebook page “Overdrive New Years Challenge 2014” and post a weekly summary/write-up of their progress to date. Also, stay on track with your WODs and eat soundly. It’s not always about what you’re eating, but how much. If anyone is interested in balancing their macros, go to the site It’s a cool site that provides meal plans and helps you calculate your daily caloric intake.

Skills Practice/SWOD : Hang Power Snatch
15 min to find heavy single
*5 minute tech review with Coach
(BC : TGU)

CWOD : 15 min AMRAP of
5 Hang Power Snatch(115/75)
5 Back Squats(115/75)
15 Sit-Ups
15 Lateral Burpees over Bar
*Coaching tip : Transition from last snatch into first rep of back squat by lowering bar onto shoulders to avoid performing another snatch

BC : 15 min AMRAP of
5 KB Snatch/arm (24/16)
5 Goblet Squats (24/16)
15 Sit-Ups
15 Burpees