WOD: Monday 250120

Overhead squats without a Snatch always feels like I’m getting robbed.

• Coaching Notes

We are targeting the Overhead Squat to start things off today before heading into a great little interval workout with mixed machines, Toe to Bar, and Overhead Squat. Note that you can look at the big class option if you are having issues dealing with the amount of machines being used today. For the Overhead Squat strength piece, really take note to walk athletes through techniques on how to effectively get the bar overhead and re-rack the loads as this is the most important aspect here and something that a lot of athletes will struggle with.

We will then transition to the floor and work through getting the barbell overhead from the floor for lighter Overhead Squats in the workout. These are meant to be at a load that is smooth, cyclical, and unbroken. We have added in a transition and specific warm-up for the workout after the Overhead Squat in order to have athletes feel better and more ready to tackle the interval session here to finish off the day.

strength: overhead squats

Every 2 mins for 8 mins.

3 Overhead Squats, @75%+

metcon: "Voodoo Magic"

4 rounds, each round for time, of:

12 Toes-to-bars

12/9 Row Calories

12 Overhead Squats, 95/65 lbs

12/9 Bike Calories

Go every 4 mins.

Accessories:

5 rounds for quality of:

Superman Hold, 45 secs

Hollow Hold, 45 secs

Rest 30 secs