S/S: Overhead Squat - 2-2-2-2-2

Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

“Charlotte”

21-15-9

Overhead Squats 95/65

Sumo Deadlift High Pull 95/65

First attempt @ Charlotte. I did OHS @ 50#.

20 Seconds Work / 10 Seconds rest / 1 Minute rest between exercises
The score for each exercise is the lowest number of reps achieved in any set. Total score is the sum of each of the exercise scores.

Air Squat
Pull up
Push up
Sit up
Row (Calories)

Not a HUGE PR, but I'll take what I can get...I remember the last one being 13 something.

5 Rounds for time of:

5 Burpee Box Jump (2 Tires)
3 D.B. Complex (Man Makers)
5 Combo's
3 H.S.P.U's

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

C. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

kb 44 lbs

Cycling for five minutes pre WOD

Completed the set with

100 lie down and move kb back and forth to each side of the body (35 lbs)

15 one arm kb press (26,5 lbs)

50 back extensions

50 push ups

“Charlotte”
21-15-9
Overhead Squats 95#
Sumo Deadlift High Pull 95#

I feel if I was more rested, I could have gone much faster. Quads are nuked from this week's effort.

10 x 2
Got to 305 by the 7th round.
Did not go any higher.

“Charlotte”

21-15-9

Overhead Squats 95/65

Sumo Deadlift High Pull 95/65

I hit my PR today by 40sec.