a) WARM UP:
From whiteboard to the end of the gym:: 3 rounds:
Then grab a bar, warm up the overhead squat. |
b) STRENGTH:
E2MOM PAUSING OVERHEAD SQUAT 7 Sets of 1: 3 Pauses during the lift:
** Slowly and steadily build in weight over the total 7 repetitions, *only* increasing in load if we are moving not just “well”, but very well. We make changes to our positioning at the lighter loads with diligent practice.
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c) WOD:
Part 1 – In a 5:00 Window…
Time remaining, Max Rounds of:
Rest 5:00 Part #2 – In a 5:00 Window…
Time remaining, Max Rounds of:
Rest 5:00 Part #3 – In a 5:00 Window…
Time remaining, Max Rounds of:
**Each part is scored separately, as rounds + repetitions. |
d) ACCESSORY WORK:
OTM x 7 – 1 Squat Clean
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e) POST-WOD RECOVERY:
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