Saturday, January 5 2019

Overhead Squats for 1RM E2:30MOM

9 - 7 - 4/5 - 1/3 - 1 - 1

13min Ascending AMRAP:

3 Overhead Squats 95/65 RX+ 115/75 MRX 75/55
5 Box Jumps 24/20" RX+ 30/24 MRX 20/18"

3 Handstand Push-Ups or 3 Push Press
5 Box Jumps
4 Overhead Squats
5 Box Jumps
4 Handstand Push-Ups or 4 Push Press
5 Box Jumps
5 Overhead Squats 95/65 RX+ 115/75 MRX 75/55
5 Box Jumps
5 Handstand Push-Ups or 5 Push Press
5 Box Jumps
6 Overhead Squats, 5 Box Jumps, 6 HSPU, 5 Box J....

*continue pattern, increasing 1 rep each round on OHS and HSPU, BJs are always 5 reps*

CFHSV Running & Endurance WOD:

5 x 400m run repeats, rest 2 minutes between efforts

rest 5 minutes

5 x 500m row repeats, rest 2 minutes between efforts

*athletes can start with runs or rows*

Don't forget to sign up for R&E!