Skill:
5x Air Squat
5x ¼ OHS
5x ½ OHS
5x Full OHS w/ PVC then BAR
Strength:
e90s x6 ~From the Rack:
5x UB 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 these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
WOD:
“Nancy” - 20 min CAP
5RFT:
400m Run
15 Overhead Squats @30-40% / 8-10 UB Reps (95/65)
**Repeat from 10-07-16, 09-11-15 & 08-29-2014**
SCALED / @Home Options:
3RFT: (stamina)
400m Run / 500/400m Row / 1/.8 Km Bike
15 Overhead Squats / Front Squat / HB Back Squat / Goblet Squat
5RFT: (high intensity)
200m Run / 250/200m Row / .5/.4 Km Bike
8 Overhead Squats / Front Squat / HB Back Squat
NOTES: Score time and record OHS weight. This workout is on the longer side so newer athletes should be encouraged to scale accordingly. Athletes still developing their OHS or those with overhead mobility issues may scale to Front Squat / HB Back Squat / Goblet Squat, etc.
Accessory Work:
4 Rounds of Rotational Primer (12R/12L) with red monster band (on or off of rig) *watch link*
Superset
4 sets of 12 scapula push-ups