Thursday Workout: Overhead Squat, AMRAP

STRENGTH

Overhead Squat, 3 sets of 5 reps at 4111 Tempo

*4 seconds down, 1 second hold at bottom, come up in 1 second, take a second before going into the next rep. Build in weight each set as you’re able.

WOD

Level 1

AMRAP 9:

  • V-Up x 5
  • Hang Dumbbell Snatch x 20 (10/side)
  • V-Up x 5
  • Wall Ball to 9′ (14/8) x 15

Level 2

AMRAP 9:

  • Toe to Bar x 5
  • Alternating Dumbbell Snatch (55/35) x 20 (10/side)
  • Toe to Bar x 5
  • Wall Ball (20/14) x 15

EXTRA WORK (OPTIONAL)

3 Sets:  6-8 reps Bent Over Row, Max rep Strict Pull-ups

Upcoming Events!

  1. Fridays After Five on April 14!  See the Event HERE

1 thought on “Thursday Workout: Overhead Squat, AMRAP

  1. Martha Redinger April 13, 2017 — 2:23 pm

    65, 70, 75# OHS

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