Power Ball #3

  • February 17, 2015
  • By :
Winter sunshine and GHDs
Winter sunshine and GHDs

Warm-up
3 rounds
40 dubs
20 shoulder taps
5 Perfect OHS
5 Drop snatch

Warm up pistols and HSPU btwn strength sets.

Strength
1. Back Squat
3-3-3-3
2. Push-Press
3-3-3-3

WOD
3 Minute Ascending AMRAP
1 Strict HSPU
1 Pistol (each leg)
2 Strict HSPUs
2 Pistols (each leg)

Open-Kipping
Masters- As written

Rest 3 minutes

In 3 minutes Complete
X Double Unders
Then AMRAP
Overhead Squats

Games- 120 (155,105)
Regional- 90 (135,95)
Open/Masters- 70 (115,80)

Rest 3 Minutes

3 Minute AMRAP
Shoulder to Overhead
Each time you complete 10 reps- 5 Back Squats

Score=total shoulder to overhead

Reps from behind the head with full lockout will count

5 Comments

  • Dave Chaput

    02/18/2015 @ 7:01 pm

    BS: 255, felt good but didn’t go heavier- taking it easy on my knee
    PP: 195, F205
    4 – subbed lunges @ 155 for pistols
    12 @ games
    28 @ games

  • biscoe

    02/18/2015 @ 12:34 pm

    back squat x3: 405
    push press x3: 245
    tweaked my knee in the push press so did some modified workouts w/kb swings & pushups, strict press & burpees

  • Andrea

    02/18/2015 @ 2:15 am

    275×3 BS
    160×3 ohs
    4rx
    31games
    49games

  • goose

    02/17/2015 @ 10:21 pm

    345
    225
    7+6
    25
    46 – not sure how everyone scored this one – counted all my reps so 3 + 1

  • Rob Hassell

    02/17/2015 @ 1:29 pm

    Squat – 330×3 – 5# PR
    Push Press – 185×3, 200×2
    WOD – 3+0 / 12 / 20 @ Games

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