Overhead Squat

Johnny Cash

Skill/Strength: Strength
Overhead Squat
20 mins to find 1RM

WOD: Conditioning
Cash In: 800m Run
8 Rounds of:
6 Plyo Push Ups
6 Alternating Dumbbell Snatches (50/35#)
Cash Out: 800m Run

Finish: Midline
45 Weighted Alternating Lunges
45 Weighted Alternating Step Ups

Jenny

Skill/Strength: Deload
Deadlift
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

WOD: Complex
As many rounds as possible in 20 mninutes of:
20 Overhead Squats (45/35#)
20 Back Squats (45/35#)
400m Run

Finish: Intensity
20 Strict Toes 2 Bar

Everyday Warrior Battle Series – WOD #2

Skill/Strength: Strength
Shoulder Press
3 x 5 @ 85% of 1RM (add 5 lbs to last completed set)

WOD: Conditioning
50 Snatch (75/55#)
50 Double Unders
40 Wall Ball (20/14#)
40 Sumo Deadift High Pull (75/55#)
30 Overhead Squat (75/55#)
30 Chest to Bar
20 Bar Facing Burpees
20 Power Clean (135/95#)

Notes:
The barbell may be loaded prior to the workout. Only one barbell maybe used for the entire workout. Athletes will need to change their own weights. Weight collars/clips MUST be used once barbells are loaded.

Finish: Midline
10 – 20 GHD Sit Ups

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