Monday 10/16 WOD


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Great Instructional Piece on The OverHead Squat

 

PERFORMANCE:
A. Every 2.30 x 4 sets: 3-4 Front Squat @ 30X1;  

+
B. ''ElasticMan''
60/45 Cal Row Buy In 
then...
27-21-15-9
KB Swings @53-35-44#
OHS @ 75/55#
+
60 Sec FLR on Rings x 3; rest 60 sec
 



FITNESS:
A .Every 90 sec x 8 sets: 1 Snatch Deadlift + 1 Hang Power Snatch + 1 OHS - Build small each set to a solid Complex 
B. Every 2.30 for 4 Sets: 3-4 Front Squat @ 30X1 tempo
C. 15 sec ALL OUT Bike Sprint x 4; rest 2.45   
+
''ElasticMan''
50/35 Cal Bike Buy In 
then...
27-21-15-9 
KB Swings @ 53/35#
OHS @ 12-35/ 35-55#


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