Great job to everyone who did Helen today.  There were some changes to the board!  Great work.

Monday’s WOD:  There is a lot here, keep up!

Skills Day! Yay!

1.  Overhead Squats:  you will have 15-20mins

3×10 if able to do full range of motion with PVC or Bar only

5×5 if able to do full range of motion with  up to 50kg for men, and up to 35kg for women.

Find a 1RM if you are able to do full range of motion with greater than the above weights.

*if you are unable to fully squat, then do NOT put more weight on the bar!  Overhead squatting is about flexibility and stability and has very little to do with absolute strength.  If you ever want to benefit from this or get better at this exercise, train your body slowly and with light weights.  Trust me, it will pay off.

2.  Thrusters:

As many reps as possible in 30sec, rest 60sec.  wt: 50kg/35kg.  Repeat 4 times.  (Rx+: if you do not get 10 or more reps each 30 secs, you owe 5 extra v-ups in cash out for every round you didn’t make it.)

*go as close to Rx as you can.  please use the change plates (1/2/2.5kg) to go a little heavier.  I see a lot of people stop at 30 cause its a nice round number.  The only thing we want round is our buttocks.  Add those small weights to make it more challenging without making it impossible.

3.  Cash out:  40 Single leg v-ups.  20 each leg.

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3 Comments

J · February 3, 2013 at 10:11 pm

Ohhhhhhhhhhh fancy!

Stewie · February 3, 2013 at 10:12 pm

Haha!

Jen N · February 4, 2013 at 8:00 am

“The only thing we want round is our buttocks.” Amen!

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