Strength / Skillwork

OHS Skillwork

OHS
5-5-5
55-70-80%

Front Squat
5-5-5
60-70-80%

Back Squat
5-5-5
55-70-80%

WOD

Class Wide Team WOD Alt. Sled Runs
For 15:00 the class will perform as many rounds of the following:
– 5 Burpees (in the grass or on the rubber mats)
– 5 Jumps in-n-out of Tractor Tire (in grass)
– 10 Lunge Jumps (1-ct) (grass makes nice padding)
THEN: send 1 athlete on a Sled Sprint 40 yards down and back while the other team members rest.
Score = completed # of sled sprints (down and back =1)

– Use the “plate” sled with (2) 45# plates as added weight.
– Everyone does each round, though you may help each other with reps. Start athletes anywhere to stagger the tire jumps. Evryone do your own reps THEN help the team with any remaining reps.
– Everyone rests while one athlete takes the sled.
You must alternate through your athletes to do the sled sprints.
– Write down a class order so you know who goes and when for the sled sprint.

Elements

16:00 AMRAP

• 16 DB Snatch, 30/20#
• 12 Box Jumps / Step-ups, 20/18″
• 8 Burpees