Monday Workout: Overhead Squats, KBS, Plyo Push-up, and Sit-ups

10155981_10151961515986751_3422951527560412734_n

SKILL/STRENGTH

Overhead Squat, 6-8 reps x 3 sets

Notes: Focus on form and depth. If working on the movement, stay light and work on mobility between sets.

WOD

Level 1

In 12 Minutes:

Run x 800m

Then, AMRAP in remaining time of:

  • Box Push-up x 6
  • Russian Kettlebell Swing (40/20) x 9
  • Abmat Sit-up x 12

Level 2

In 12 Minutes:

Run x 800m (or Row x 1000m)

Then, AMRAP in remaining time of:

  • Plyo Push-up x 6
  • Kettlebell Swing (70/53) x 9
  • Abmat Sit-up x 12

Notes: Record # rounds on AMRAP portion.  Use 25# plate for plyo push-up (chest must touch plate and arms must come to full extension each rep – scale to “walk over” with hands if necessary).

16 thoughts on “Monday Workout: Overhead Squats, KBS, Plyo Push-up, and Sit-ups

  1. OHS: 6 @ 55#, 8@ 65#, 8@ 75# (worked on snatch balance for 1st OHS)
    WOD: 5 + 24 (4:06 800m, walked hands over for pushup, 53# KB)

  2. OHS up to 105#x6
    WOD 7+20 @45#KB

  3. OHS: 65# x8
    WOD: 5+20 (40# KB, “walk overs”)

  4. OHS: 115
    WOD: 6+24 Rx (gotta work on my run time)

  5. OHS: 75,85,85
    WOD: 7+15 rx

  6. OHS: 55 x 8, 65 x 8, 75 x 2 before my knee started to feel like it might explode. :/
    WOD: 6 + 18 (55# Russians)

  7. OHS: 45×8, 55×8, 55×8
    WOD: 7+11 rx

  8. Working up to 75# – Did 2 sets of 4

    1. WOD- 7 + 5

  9. OHS: 105
    WOD: 6 rx

  10. 3×8 ohs 55/75/95#

    1k erg buy in + 5+21 reps of rx’d kbs but “traveling” plying push ups (walked my hands over instead of hopping)

  11. OHS – 85, 95, 95 x 8
    WOD – 4 sit-ups short of 6 rds (row 1k, 45# kb)

  12. 95,115,135,145
    7+6. 88# Russians, not totally plyo.

  13. OHS: 75#
    WOD: 7 + 7 at rx weight (but I did soviets, not full KB swings)

  14. OHS: 55#
    WOD: 7+3 (walk-over pu, 35# kb)

  15. OHS up to 111
    WOD: 6+6

Leave a Reply to Seth Cancel reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close