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.
Compare To: New Workout!