WOD – Wed, Jul 5
Warm Up
Overhead Squat (Every 1:30 for 5 Sets
5×3 )
5×3 )
ASAP WGF
Josh (Time)
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
https://wodwell.com/wod/josh/
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
https://wodwell.com/wod/josh/
INTERMEDIATE
For Time
21 Overhead Squats (55/75 lb)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
BEGINNER
For Time
21 Overhead Squats (35/55 lb)
42 Ring rows
15 Overhead Squats
30 Ring rows
9 Overhead Squats
18 Ring rows
Cool Down
3-5 minute bike row flush
2 rounds:
1:00 couch stretch
1:00 pigeon
3 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 Rounds of:
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners
2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings
OVERHEAD SQUAT LOADING
1×3 @50%
2×2 @60-65%