WOD – Mon, Sep 25
Intent
Today we go as heavy as possible! Use the 7 sets to build to a 3 rep max for the final 1 or 2 sets. The goal today is to PR the lift for 3 if it is there. A key focus is “patience” with this lift. You can stand up any weight you can get over your head but you must keep it in a stable position. Most lifts are missed due to the speed in and out of the bottom of the squat, so take your time there trust a slower tempo and you’ll have success!
Warm Up (Checkmark)
2:00 Row
2:00 Bike
_________
10 Banded Pass through
10 Banded pull a part
5 Inch worm
10 Spierman
5 Banded overhead Squat
3 rounds
________
3 Snatch grip deadlift
3 Muscle Snatch
3 Overhead Squat
3 Squat Snatch
2 rounds (empty barbell)
_______
Prep overhead squat position with coach and GO!
Overhead Squat (Overhead Squat
3-3-3-3-3-3-3
Every 2:00 x 7 sets build in load each set until you reach a 3rm for the day!
)
3-3-3-3-3-3-3
Every 2:00 x 7 sets build in load each set until you reach a 3rm for the day!
)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
