1 x 10 10 rm ohsquat

Strength/Skill
ON A 12:00 RUNNING CLOCK...
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM
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10/21/2019 - WOD A


Workout
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run

-12:00 Hard Cap-
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine


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Workout
3 Rounds
1:00 Stations

:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
Max DB Push Press
 

STATION 2
Max DB Sumo Deadlift


STATION 3
Max Flutter Kicks


STATION 4
Max DB Floor Press



Workout
A. CONDITIONING
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts...hit one with everything you've got.
B. NC60 or Open Repeat
C. STRENGTH / SKILL
ON A 20:00 RUNNING CLOCK...
Build Slowly to Heavy Single Snatch

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.


10/21/2019 - Boot camp


Workout
EMOM x 15 MINUTES
MIN 1 - 16/14 Cal. Row
MIN 2 - 15 Sit-Ups
MIN 3 - 20 Alt. DB Snatch


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Comments

Angelo Del Giudice

Angelo Del Giudice 4 months, 1 week ago / Reply

10/21/2019 - WOD A: 10:41

Angelo Del Giudice

Angelo Del Giudice 4 months, 1 week ago / Reply

10 rm ohsquat: 185 lbs

Kelsey Byrne

Kelsey Byrne 4 months, 1 week ago / Reply

10/21/2019 - WOD A: 11:09
Notes: 55# and Rx pushups

Kelsey Byrne

Kelsey Byrne 4 months, 1 week ago / Reply

10 rm ohsquat: 75 lbs

Lynn Bouzakine

Lynn Bouzakine 4 months, 1 week ago / Reply

10/21/2019 - WOD A: 11:30

Aishling Falzone

Aishling Falzone 4 months, 1 week ago / Reply

10 rm ohsquat: 95 lbs

Tony Bouzakine

Tony Bouzakine 4 months, 1 week ago / Reply

10 rm ohsquat: 85 lbs
Notes: 105 did 6. 10 at 85

Chris Martin

Chris Martin 4 months, 1 week ago / Reply

10/21/2019 - WOD A: 8:22

Chris Martin

Chris Martin 4 months, 1 week ago / Reply

10 rm ohsquat: 215 lbs

Rachael Maggio

Rachael Maggio 4 months, 1 week ago / Reply

10/21/2019 - WOD A: 10:06
Notes: 10 HSPU

Rachael Maggio

Rachael Maggio 4 months, 1 week ago / Reply

10 rm ohsquat: 100 lbs

Jeffrey Matthews 4 months, 1 week ago / Reply

10/18/2019 - WOD A: 242 reps

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