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FRIDAY, JULY 25, 2014

Posts Tagged ‘overhead squats’

Workout of the Day: Wednesday 8-3-11

WOD 1: Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders

WOD 2: EMOM 12:00 (every minute on the minute complete this stuff then rest the remainder of the minute)

  • 8 Overhead Squats 75/55
  • 8 Burpees (jump over bar)

Scaling groups: A: 4 and 4, B: 6 and 6, C: as written 8 and 8.

$$: 50 Box Jumps (30/24)





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Workout of the Day: Tuesday 7-26-11

WOD 1: Overhead Squats 5-5-5-5-5

WOD 2: Weighted Lunges 8-8-8-8-8 (bar on back)

WOD 3: Complete for time (10:00 Max)

  • Bear Crawl Down and Back x 3
  • 150 Double Unders (3:1)

$$: 50 Hip Extensions





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Workout of the Day: Tuesday 7-12-11

SKILL: Sled Drag

WOD 1: Complete for time: (Max = 20:00)

  • 200m Lunges
  • 100 Overhead Squats (45/35)
  • Run 1 Mile (1600m)

A: Scale OHS as needed, 100m lunges. B/C: as written. E: 75/55 OHS.

WOD 2: AMRAP 8:00

  • 12 Push Ups
  • 12 Ring Rows

$$: 3 x backwards sprints between the speed bumps (about 50m).





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Workout of the Day: Thursday 5-12-11

5 rounds for time of:

  • 5 Overhead Squats (135/95)
  • 10 Toes to Bar
  • 15 Dumbbell Hang Squat Cleans
  • 20 Double Unders





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Workout of the Day: Wednesday 5-4-11

Overhead Squats: 5-3-1

Snatch Balance: 10-10-10

$$: 75 GHD Sit Ups + 75 GHD Hip Extensions





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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