warm-up add ons: No Results Tracked 2 Rds. 6 Turkish Get Up's 9 Hollow Rocks 12 Superman Holds This is to be preformed as a warm up, not a race, and hit all the positions to reinforce good movement patterns.
Benchmark/Hero,Max,SWOD: Weight Today you are to work up to a heavy Overhead Squat Single. I want you to take 4-5 sets to warm up then take no more than 7 attempts at building up to that heavy single..so you should hit 45x5, 75x5, 95x3, then 115x1, 135x1, 145x1, 150x1, 155x1, 165x1, 185x1 something along those lines...warm up those wrists. Keep them straight or locked out during the movement for better control of the bar while overhead.
AMRAP,Cardio,DWOD: Reps-Rx2+ 9 Min AMRAP: 50 ft. Overhead Weighted Lunge 45/25lb. 25 Push Up's You will lock out the weight over head and lunge, the length of the gym and back, or 50 ft. Then drop the weight and do 25 push up's.
RX: 45/25 RX2: 25/15 HERO STATUS: 45/25 and Dynamic Push up's with your plate.