Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
200M Run
30 Seconds Knee Over Toe Lunge Hold Right
30 Seconds Knee Over Toe Lunge Hold Left
30 Second Pvc Pass Overs
15 Pike Push-Ups
15 Pvc Overhead Squats
WOD
Complete for weight
At the end or at the point which you fail to complete the prescribed reps
Regress to the last completed rep weight and do an AMRAP.
COMPETITIVE
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 115/80
10 Reps = 135/95
7 Reps = 155/110
4 Reps = 175/120
1 Rep = 180/125
PERFORMANCE
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 75/50
10 Reps = 95/65
7 Reps = 110/75
4 Reps = 115/80
1 Rep = 125/90
LIFESTYLE
13-10-7-4-1
Overhead Squats
Rest 60 Seconds