WODs

1.27.20-1RM OVERHEAD SQUAT

01/26/2020

1.27.20
 
A.
 
1RM Overhead Squat
 
 
 
B. Conditioning
 
“Helen”
 
Three rounds for time of:
500m Row/20 cal Assault Bike/35 cal Schwinn Bike
 
21 Kettlebell Swings (50/35)
 
12 Pull-Ups
 
(Compare results to October 28, 2019)
 
 
 
 
 
Optional Accessory Work:
 
A.
 
Every 2 minutes, for 18 minutes (3 sets) of:
 
Station 1 – Sandbag or Kettlebell Front Squats x 10 reps @ 3111
 
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
 
Station 3 – Tall Box Jumps x 10 reps
 
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)