Skill:
4 Rounds x5 reps - 1-Arm DB/KB Overhead Squat @light to moderate weight
Rd 1&3: Right
Rds 2&4: Left
Scaling Option: May be modified to 1-Arm 1-Arm DB/KB “Waiter” Squats as needed.
Strength:
EMOMx8 - Overhead Squat
3x Barbell Overhead Squats
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep OHS weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.
@Home / No Barbell Option:
EMOMx8 - 1-Arm Overhead Squat
Even min: Right
Odd min: Left
**Start light and build gradually in weight if possible. Athletes new to this movement should stay at light DB/KB weights to maintain quality technique. These are difficult and may be modified with lighter weight or scaled to 1-Arm 1-Arm DB/KB “Waiter” Squats as needed.
WOD:
5RFT:
25 FT Barbell Overhead Walking Lunge 2-3 UB Rds / (95/65)
5 Barbell OHS
25 Sit-ups
25 FT Barbell Overhead Walking Lunge
5 Barbell OHS
@Home / No Barbell Option:
5RFT:
25 FT 1-Arm DB/KB Overhead Walking Lunge RIGHT (50-53/30-35)
5 1-Arm DB/KB OHS RIGHT
25 Sit-ups
25 FT 1-Arm DB/KB Overhead Walking Lunge LEFT
5 1-Arm DB/KB OHS LEFT
NOTES: Score Time and record OHS weight. Athletes lacking a 25 FT area for lunging may modify to 8 alternating 1-Arm OH Forward or Reverse Lunges in place (e.g. Rd 1: 8x 1-Arm OH Lunges in place w/ DB\KB held in right arm). The weight for the Walking Lunge and OHS will ideally be the same and allow athletes to move w/ intensity throughout the workout.