Sets across -- warm up to a good working weight for 5 reps and stick with it for all five sets. That should work out to around 80% of your 1 RM.
B. Three rounds, 30-20-10 reps, for time:
Air squat
Pushup
Hollow rock
Run 200m
Post load/time to comments.
Coach's Notes.
Happy Spring Break to our CGSC athletes! We're including an alternate (WOD B) this week for those without access to the Bubble. The intent is NOT to knock out both workouts. Focus on one and attack it with intensity.
For those that follow instructions poorly...if you do both, consider scaling reps on the RFT or use it as a guide for some skill work instead. Hammering yourself all week will not set up your best performance on Open WOD 13.3.
Compare OHS to 09.06.12 (was a 5 x 3) for reference. It's been a while, two good refresher vids below.
Training Videos.
- "Overhead Squat Basics" - from CFHQ. Quick review (2:30) of setup and execution.
- "Mic'd Instructor - Overhead Squat" - Gilson gives OHS the usual Again Faster treatment (8:30).
- "Hollow Rock Demo" - from CF Gymnastic Index.