Friday Workout: Pause OHS, Chipper

The Nutrition Challenge Kick-off has been pushed back to 4PM Sunday – See you there if you’re planning to participate in the challenge!

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Melinda sitting on top of the podium at the Showdown on the Stateline Comp this past weekend! Congrats, Melinda! (picture credit goes to Dan Murrie – thanks Dan!)

STRENGTH

Pause Overhead Squat, 5 sets of 3 reps at 31X1 Tempo

*3 second descent, 1 second pause (full stop), get up, reset for a second before going back down. Work at light/moderate weight, and focus on positions

WOD

Level 1

For Time:

  • Row x 20 Cals
  • Dumbbell Thruster x 20
  • Row x 20 Cals
  • Ring Row x 20
  • Row x 20 Cals
  • Dumbbell Lunge x 20

Level 2

For Time:

  • Row x 30 Cals
  • Thruster (95/65) x 30
  • Row x 30 Cals
  • Pull-up x 30
  • Row x 30 Cals
  • Front Rack Lunge (95/65) x 30 (15/side)

ANNOUNCEMENTS

  • October 2: At 4pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

One Comment on “Friday Workout: Pause OHS, Chipper

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