Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Cool down:

3 Rounds:

5 Forward rolls

Balance on one leg for as long as possible.

Post loads and experiences to comments.


“Delta 1” in good form with the low bar position.

This Thursday presents a unique opportunity to get out of your comfort zone in a big way!

 For all you budding Frogmen and women out there, come out to the Santa Monica Pier at 7am and wod with some of Santa Monica’s finest.  The wod is:

Jump off the pier

Swim to shore and run to Tower 16 where you will then perform 50 squats

Run to Tower 26 where you will perform 50 hand release push-ups

Swim around a buoy which will be located off Tower 26

Run to the “Rose” lifeguard tower in Venice where you will perform 50 flutter kicks in the surf zone

Run back to Tower 16 and perform 15 burpees

Swim to west end of the pier


Special thanks to Austin for the invite!

 It sounds so crazy I think I have to try it!

 Who’s in??

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