WOD – Mon, Feb 27
Warm-up
SPECIFIC WARMUP
OVERHEAD SQUAT
4-6sets:
1 rep of squat therapy
PVC or BB
:30 overhead hold
3-5 overhead squat initiations
3-5 overhead squats to above parallel
3-5 overhead squats
2-3sets:
3 overhead squats (building to 60-70%)
– Rest 1:00-1:30 between sets.
Overhead Squat (E2MOM
RX
7 sets for load:
3 overhead squats
RX
7 sets for load:
3 overhead squats
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
5 overhead squats)
<h3>INTENDED STIMULUS</h3><ul><li>All sets 70% or higher.</li><li>Build to a heavy set of 3-reps.</li><li>Last completed on September 23, 2022.</li></ul>
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
:20 jumping jacks
10 PVC lunge steps /5 ea leg
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
10 PVC OHS