Friday Workout: OHS and Some Fun Stuff



Overhead Squat, 8-8-8

Moderate weight (work on control on the eccentric portion)


Level 1


  • Jump Rope Single x 40
  • Ring Row x 5
  • Box Jump (18/12) x 5
  • Hand Release Push-up x 5
  • Wall Ball (14/8) x 10

Level 2


  • Double Under x 20
  • Muscle Up x 2
  • Box Jump Step Down (30/24) x 5
  • Handstand Push-up x 3
  • Wall Ball (20/14) x 10

Notes: For muscle ups, only sub pulling variation (i.e. no dip sub).  Note rep differences from L1 to L2.



We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

9 Comments on “Friday Workout: OHS and Some Fun Stuff

  1. OHS- 8@55, 8@65, 8@65, 3@75
    WOD- 6+9 rx except subbed regular pull-ups for MU’s

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