1.) 12 minutes to find 1RM Overhead Squat
Overhead Squat can be taken from a rack in front or rear rack.
rest 5 minutes
In 3 minutes
2 rounds
6 Overhead Squat
6 Toes to Bar
In 3 minutes
8 Overhead Squat
8 Toes to Bar
Continue every 3 minutes adding two reps to each movement until unable to complete 2 rounds in the 3 minutes. Use 50% of 1RM Overhead Squat established at beginning of workout.
Overhead Squat can be taken from a rack in front or rear rack.
rest 5 minutes
In 3 minutes
2 rounds
6 Overhead Squat
6 Toes to Bar
In 3 minutes
8 Overhead Squat
8 Toes to Bar
Continue every 3 minutes adding two reps to each movement until unable to complete 2 rounds in the 3 minutes. Use 50% of 1RM Overhead Squat established at beginning of workout.
*2.) 5 rounds
10 Med Ball Squat/Sit-ups
What are these you ask? Hold the ball at your chest. Then squat and roll into a sit-up making sure the ball touches the ground behind your noggin. Using the momentum from your sit-up roll back up into the bottom of your squat and stand up.
20m Handstand Walk
If unable to handstand walk traverse laterally around hexagon 1 time.
*3.) Row Session:
10 minute warm up and cool down. Concentrate of perfect strokes during this time.
Row 3k @ 22 s/m, 2k @ 24 s/m, 1k @ 26 s/m. Rest 4 minutes between each segment
*4.) 7 minutes:
ME Strict L-sit Muscle Ups
You must login above to log your score
Grace Adler
6/14 T2b 2nd round 65#; 125# OHS pr.
Jackson - 5/12 t2b 2nd round 75#; 145# OHS pr. Sam - 9/12 OHS 2nd round 55#; 100# OHS pr.
15
0
Jordan Heider
8/12 OHS 2nd Rd
OHS pretty light. Struggling with balance while I have weight overhead.
19
0
Steve Kaster
2/14 OHS @ 95 # 2nd round. Sub GHDs (elbow)
185# OHS (PR). I think elbow will be good to go next week.
19
0
Theresa Rosenquist
5/14 OHS, 2nd Round (#55)
OHS: #105 (~#15 light but coming back!), EC: MB shiz/HSW/MU prog.
18
0