"You'll never change your life until you change something you do daily. The secret of your success is found in your daily routine."- Unknown

- 10 Burpees
- Duck Walk
- Y & T Wall Chest Stretch
- Squat on Rig
- OHS Skill w/ pipe

OHS WOD (5-25)

WOD Brief (25 after)

9 x 23 Overhead Squat 02/10/20

Overhead squat 5-5-3-3-3-1-1-1-1 reps



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2/10/2020 - WOD

(Start by 30 after)
Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean

M: 50lbs, F: 35lbs


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total sum to comments.

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Wrist and Back Finisher

Wrist Extension x 30 sec
Squat by rig and hold bottom of squat drawing hips forward x 30 sec
Flamingo
Toes to OH and hold 30 sec x 3 as tolerated

Foam Roll Out as needed
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Comments

Aaron Smith

Aaron Smith 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 3 + 17
Notes: 15 lb dumbbells

Aaron Smith

Aaron Smith 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 75 lbs
Notes: PR

Krista Reese

Krista Reese 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 85 lbs

Krista Reese

Krista Reese 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 12 Reps
Notes: 25 lb dumbbells, hanging knee raises

Devon Woody

Devon Woody 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 15 Reps

Dan Wischmeyer

Dan Wischmeyer 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 11 Reps

Dan Wischmeyer

Dan Wischmeyer 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 155 lbs

Carlos Flores 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 11 Reps

Carlos Flores 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 115 lbs

Phil Haas

Phil Haas 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 115 lbs

Adriana Posadas

Adriana Posadas 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 6 Reps

Adriana Posadas

Adriana Posadas 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 80 lbs

Tyler Pickett

Tyler Pickett 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 8 Reps
Notes: 5lb KB snatches Figure 8 4 each side 5lb KB snatches Tabata

Tyler Pickett

Tyler Pickett 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 55 lbs
Notes: 55lb snatch

Angelica Gaspar 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 2 + 93

Sherry Shelton

Sherry Shelton 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 100 lbs

Kathy Pieper

Kathy Pieper 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 18 + 15
Notes: 15 lb dumbell

Kathy Pieper

Kathy Pieper 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 40 lbs
Notes: this is a personal best for me

Sergio Baca

Sergio Baca 2 weeks, 2 days ago / Reply

2/10/2020 - WOD: 9 Reps

Sergio Baca

Sergio Baca 2 weeks, 2 days ago / Reply

Overhead Squat 02/10/20: 165 lbs

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