Warm up: Dynamic mobility / Empty bar work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 50, 40, 30, 20, 10 Pushups Sit ups 20 Calorie row or bike or 200 meter run before each set of pushups
Tag Archives: Overhead squat
WOD Monday August 10th
Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run
WOD Monday August 3rd
Warm up: Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. 20, 15, 10, 5 reps for time: Overhead squats @ 75 / 53 Bar facing burpees
WOD Monday July 27th
Warm up: 2 minute jump rope / Band pull aparts / 1 minute squat hold / Empty bar overhead squats Overhead squat: 5 sets of 3 reps 2. 3 Rounds for time: 50 Double unders 25 Wallballs (Unbroken?)
Partner WOD Saturday June 20th
In teams of 2 or 3: Complete: 100 Thrusters 95 / 63 100 Burpees 100 Overhead squats 100 Burpees
WOD Friday June 5th
Warm up: Butt kickers / Toy soldiers / Ground to overhead with a plate Super set x 6 sets: Pendlay Row x 6 Seated box jump x 3 2. 12 Rounds for time: 6 Overhead squats 8 Wallballs
WOD Thursday May 21st
Warm up: 50 KB figure 8’s Pendlay Row: 6 sets of 6 2. Strict pullups: 3 sets of max reps 3. For time: 500 meter row 25 Overhead squats @ 75 / 53 lbs
WOD Thursday April 30th
Warm up: Band pull aparts / Supermans Row: 4 x 12 2. As many rounds as possible in 16 Minutes of: 12 Overhead squats 4 Wall climbs 12 Power snatch 4 Wall climbs
WOD Thursday December 26th
Warm up: Pvc Pass through x 15 / Kang squat x 10 / Sit ups x 15 Overhead squat: 10, 8, 6, 4, 2 2. 10 Rounds for time of: 10 Pushups 20 Double unders
WOD Tuesday October 9th
Warm up: Every 75 seconds: BTN Push press: 3 x 2 2. BTN Push Jerk: 3 x 2 3. Heaving snatch balance: 3 x 2 4. For time: 50 Overhead squats @ 135 / 93 10 Pullups every time you put the bar down
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