Warm-up:
10,9,8,7,6,5,4,3,2,1 rep rounds of
Knees to Elbows
Back Extensions
Tech:
Overhead Squats; 12,5,5,5
Workout:
100 Overhead Squats in the least number of sets possible
When you drop the bar for a rest do 15 Box Jumps. No time just complete the whole thing in 20 minutes or less.
Choose the max weight you can complete 5 reps comfortably. Max weight then least number of sets takes the leader board.
Monday's WOD
Warm-up:
Alternate Straight Arm Dumbbell Lunges; 1 length of the gym and back,
Push-ups; then 5
2 lengths/10 push-ups, 2 lengths/15 push-ups and 2 lengths/20 push-ups
Tech:
Practice the following sequence to determine adequate workout weight
Workout:
7 rounds for time of the following sequence;
Power Clean
Front Squat
Push Jerk
Back Squat
Push Press
then rest 30 seconds,
and repeat for a total of 7 times.
Complete each movement in it's entirety for a single rep before moving onto the next one.