In the warm up and strength parts of today workout, we will be working on the overhead squat. Getting the technique right is critical! Take a look at the video above for some good tips!
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[accordion title=”WarmUp/Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the OHS. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-No run/row today
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[accordion title=”Strength”]
-ME OHS
Find your 1 rep max.
-Suggested rep scheme
-1 Breath per set
10-10-5-5-3-3-3-1-1-1
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[accordion title=”S&C WOD”]
-For time and reps of:
3:00 Hollow body test
Then move directly onto 7:00 AMRAP
10 Kettlebell swings 1.5/1pood
10 GHD Back Extensions
15 Squats
Then directly after the AMRAP 3:00 Hollow body test
-Hollow body; feet should be as low as possible. Time best effort as your score for the wod.
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[accordion title=”Cool Down”]
Immediately run 200m post workout. Focus on good skill for the duration of this run.
-3X NFT 5-15 reps
Tall Clean
Walking Jerk
Reverse Hypers
OHS
MWOD
Box Breathing
-Intent: OHS 1 RM and Hollow body (pre and post wod) to test where you are now.
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