Wednesday 5.16.18

GPP

Overhead Squat – Heavy Set of 3

Then,

EMOMx12, Alternating:
Min 1: 12 DB Front Rack Lunges (35/20)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45/30)
Min 4: 40 second Plank Hold

PERFORMANCE

Overhead Squat – Heavy Set of 3

Then,

EMOMx12, Alternating:
Min 1: 12 DB Front Rack Lunges (35/20)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45/30)
Min 4: 40 second Plank Hold

OPEN

Overhead Squat – Heavy Set of 3

Then,

EMOMx12, Alternating:
Min 1: 12 DB Front Rack Lunges (55/35)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45/30)
Min 4: 50 second Plank Hold (On Elbows)

Goal: Work into the 80% range for OHS, Use the entire minute for each movement in the EMOM.

Today we are working the OHS to heavy set for the day. This means that we will spend 15-12 minutes building to the most difficult set we can accomplish in that time frame with good form and control of the weight. The EMOM is dumbbell and bodyweight training hitting all our major muscle groups.

May 16, 2018 CFSC Staff WOD No Comments