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July 20, 2014

WOD

3 Rounds for time

400M Run
21 Burpee Pull-Ups
12 Overhead Squats 115/75lbs

Workout notes: Today we take on a very difficult movement. The dreaded Overhead Squat! Remember that those first repetitions will be a lot harder with the work leading up to it.  The movement requires strength and flexibility on it’s own. Coupled with the work before it you will be performing it under fatigue.  Take your time figuring out an appropriate weight.  First you must establish that you can complete the movement with a pvc and unloaded bar.  Your chest should be up, your knees over your feet and your arms should be rotated out.   If you don’t have the mechanics down scale the workout to front or goblet squats and work on your lower body mechanics first before you worry about going overhead.

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