April 20, 2015
by Alex Etzen-WOD
Overhead Squat
5(50%)-5(60%)-5(70%)-5(75%)-5+ @ 80% 1RM
XS Benchmark
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row
If you have done the benchmark under 7min for men and under 8:30 for women then feel free to try the heavy benchmark if you’d like. Let the coach know that you would like to do this so they can structure the workout.
Heavy XS Benchmark
– 500m Row
– 40 Back Squats (135/95#)
– 30 GHD Sit Ups
– 20 Bench Press (135/95#)
– 10 Bar Muscle Ups
– 500m Row
Today’s Results