Warm up # 1 1. Overhead Squat: 3,2,1,3,2,1 2. For time: 75 lb Overhead squat x 50 Wallballs x 50 Every time you break up either one of these sets, go ahead and knock out 5 strict pullups.
Tag Archives: Overhead squat
WOD Monday July 7th
Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 85% 2. 8 Rounds for time of: 6 Overhead squats @ 75 / 53 lb 4 Thrusters @ 75 / 53 lbs 20 Double unders
WOD Friday June 27th
Warm up of your choice 1. Deadlift: 3,3,3,3,3 @ 85% 2. For time: 165 lb Overhead squat x 10 Bar muscle ups x 20 2 Pood kettlebell snatch x 30 (15 each side) Double unders x 40
WOD Friday May 30th
Warm up of your choice 1. Overhead Pause squat: 3,3,3,3,3 (3 second pause at the bottom) 2. 10 rounds for time of: 4 Overhead squats @ 3/4 body weight 20 Double unders
WOD Wednesday May 14th
Warm up # 5 1. Power snatch: Singles 2. For time: 155 lb Power snatch x 2 155 lb Overhead squat x 4 135 lb Power snatch x 4 135 lb Overhead squat x 6 115 lb Power snatch x 6 115 lb Overhead squat x 8 95 lb Power snatch x 8 95 lb Overhead squat x 10
WOD Wednesday April 30th
Warm up # 5 1. 3/4 Bodyweight overhead squat x max reps within 3 sets. Rest exactly 3 minutes between efforts. 2. For time: 20 Burpees 20 Thrusters @ 3/4 bodyweight 20 Burpees
WOD Monday April 14th
Warm up # 5 1. Overhead squat: 3,2,1,3,2,1 2. “Weird stuff” For time: 25 Burpees 20 Step up press @ 20″ with 35/26 lb kettlebell (10 each side) 20 Burpees 20 Bulgarian split squats @ 20″ with 35/26 lb kettlebell in front rack (10 each side) 15 Burpees 20 Sit up to press with 35/26Continue reading “WOD Monday April 14th”
Warm up # 5 Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following sameContinue reading
Warm up # 5 1. Overhead squat 3,3,3,3,3 2. “Karen” 150 wallball shots for time This is way more impressive than you think it is. Way more.
WOD Wednesday February 19th
Warm up # 2 For time: 400 meter run 50 Overhead squats @ 75 lbs (Do as many as you can unbroken to start the set) 400 meter run 50 Pullups – Start with a max set of strict pullups, then move to kipping. Make sure the first set is a true max effort. (ThisContinue reading “WOD Wednesday February 19th”
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