WODs
 | Mon, Jun 5 2017 |  |
| 20170605 Summary | Overhead Squat Max | 20170605 MetCon | 20170605 Power Hour |
20170605 Summary
(Check In)
WarmUp
:30
400m Run
30 seconds of passthroughs
10 walking lunges
30 second HS Hold
10 push-ups
30 second 3rd world squat
10 wallballs
60 second plank (on hands)
:40
Complete a 1RM OHS
:00
20170605 MetCon
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Overhead Squat Max
(Weight,  Main)
Find your 1 rep overhead squat max
Planned: Mon,Oct12,2020 Mon,Jun5,2017 Mon,Apr11,2016 Mon,Dec7,2015 Thu,Oct22,2015 Tue,Oct20,2015 Thu,Jul24,2014 Mon,Sep16,2013 Fri,May31,2013
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20170605 MetCon
(Time, Rx+)
32-21-10-1
Ground to Overhead (115/75)
Goblet Squats (53/35)
Shoulder to Overhead (115/75)
Box Jumps (24/20)
Deadlifts (115/75)
Rx+ 135/95, 30/24, 70/53
30 Minute Timecap
| Sarah | 26:30 Rx | | | Duane | 27:25 Rx | |
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20170605 Power Hour
(Time)
For time:
100 Calories of Assault Bike
50 Deadlifts (245/165 lbs)
50 Chest-to-Bar Pull-Ups
100 Calories of Rowing
50 Power Cleans (155/105 lbs)
50 Toes to Bar
800 Meter Run
50 Thrusters (135/85 lbs)
50 Pull-Ups
Scale rep count and load as needed to complete in under 45 minutes
| Sarah | 45:00 | partitioned into 10 rounds...did 5 rnds and waved the white flag!! DL/PC 105 35# DB burpee thrusters |
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