WOD

METCON

STRENGTH
Overhead Squat
5×5, building
FOR REPS
AMRAP 12
1 Box Jump, 20″
10 Overhead Squats
2 Box Jumps
10 Overhead Squats
3 Box Jumps
10 Overhead Squats
etc,..
Weight: 95/65

MASTERS

STRENGTH
Overhead Squat
5×5, building
FOR REPS
AMRAP 12
1 Step Up, 24″
10 Overhead Squats
2 Step Up
10 Overhead Squats
3 Step Up
10 Overhead Squats
etc,..
Weight: 75/55

MOVE

STRENGTH
Overhead Squat
5×5, building
FOR REPS
AMRAP 12
1 Step Up, 20″
10 Overhead Squats
2 Step Up
10 Overhead Squats
3 Step Up
10 Overhead Squats
etc,..
Weight: 65/45

WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed!  Coaches will help you build to 6.5-7/10 effort for your first set of 5 reps, then you’ll gradually build in weight for the last four sets. Try to end the final set at 8-8.5/10 effort.

Then, you’ll do a couplet of box jumps, and overhead squats. Use a weight that feels LIGHT for 10 reps. You’ll continue to build in reps on the box jumps, while the overhead squats stay static. Record the last full round of box jumps you completed, plus any reps into the next round.

Post Weight + Reps to Comments. Compare Scores HERE.