WODs

6.10.19

06/10/2019

6.10.19

 

Overhead Squat

 

5 Sets:

 

1 Tempo Overhead Squat*

 

1 Overhead Squat

 

*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

 

 

 

Conditioning

 

"Slap Happy" Part #1

 

In a 5:00 Window...

 

100 Double-Under Buy-In

 

Time remaining, AMRAP:

 

12 Overhead Squats (95/65)

 

4 Burpee Box Jump Overs (24"/20")

 

Rest 5:00

 

"Slap Happy" Part #2

 

In a 5:00 Window...

 

100 Double-Under Buy-In

 

Time remaining, AMRAP:

 

8 Overhead Squats (115/85)

 

4 Burpee Box Jump Overs (24"/20")

 

Rest 5:00

 

"Slap Happy" Part #3

 

In a 5:00 Window...

 

100 Double-Under Buy-In

 

Time remaining, AMRAP:

 

4 Overhead Squats (135/95)

 

4 Burpee Box Jump Overs (24"/20")

 

 

 

Optional Accessory Work:

 

A.

 

Every 2 minutes, for 10 minutes (5 sets) of:

 

Bench Press x 3 reps @ 21X1

 

Rest 45-60 seconds

 

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.