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TUESDAY, SEPTEMBER 02, 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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WOD Guidelines (workout of the day)

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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