141022 Wednesday – “Grey Wolf”

Another group from our Barbell for Boobs fundraiser last weekend.

Mobility:  Shoulder Mobility.

Skill Practice Warm Up:  Spend 10 minutes working up to a challenging overhead squat.

Workout:  “Grey Wolf” – As many rounds as possible in 13 minutes.

6 overhead squat (Advanced: 115lbs, Intermediate*: 75lbs, Novice: 55lbs)

9 push press (same)

12 deadlift (same)

75 double unders or 150 single unders

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds

Scale up option: 135/85lbs

Coaching Tips: Try and do the ohs and push press together before dropping the bar, so you don’t have to clean the bar up again. After that your shoulders will get a short rest during the deadlifts. Push hard through the double/single unders and earn your rest. If you finish last round at 12:00+ you can skip the rest and go right into the next round. Just make sure you focus yourself before snatching the bar up for overhead squats.

Log your results online by clicking here.

Compare To:  New Workout!

Recommended Posts