Strength: Shoulder to Overhead (10 x 2), Front Squats (5 x 5) performed in an EMOM Style:
Skill the Shoulder to Overhead:
For 5 rounds: Every 30 Seconds 2 Shoulder to Overhead (0,1,2,3,4)
Skill the Front Squat:
For 5 rounds: EMOM 5 Front Squats (0,1,2,3,4)
WOD: Kind of a 7RFT
Every 3 minutes for 21 minutes perform 1 Round of:
10 Front Squats (135/95)
8 Shoulder to Overhead (135/95)
16 ABMAT Sit Ups
8 Box Jump Overs (30/20) – No hip extension needed but it needs to be a box jump. It can be performed forward facing or lateral
= 1 round
Goal: Choose a weight that will allow you to complete the 1 round in under 3 minutes. Ideally, you would like to get about 30-45 seconds rest each round.
If eventually you cannot perform one complete round in the given 3 minutes then it in essence becomes an AMRAP from that point forward.
*We are recording how many rounds you complete. If you complete every round in under 3 minutes then you have successfully completed the workout. If eventually you cannot complete the round in under 3 minutes then keep track of many many rounds and reps completed within the 21 minutes. You only have to keep track if you fail to complete the round in under 3 minutes