*No WOD shopping! 🙂 If overhead squat is something that you dread or possibly discourages you, this is your time to get better. Take advantage of the coaching and time!
*Coaches please take athletes and spend plenty of time working on shoulders, hips and ankles, and various way to complete overhead squats to develop balance, coordination and flexibility such as wall therapy with PVC, plates under heels, etc…
Strength – 16 minutes
6 sets of 3 Overhead Squats off the rack, increasing in weight as you go
Conditioning WOD – 13 minutes
*If you are unable to complete an overhead squat or have difficulty doing several consecutively, HAVE NO FEAR! Use a PVC or empty bar and complete your reps either against a wall (wall therapy), put plates under your heels to assist with mobility, and scale the workout for whatever would help get you to a better place than when you entered the gym!
Climb the ladder as high as possible in 7 minutes of…
3,3,6,6,9,9, and so on climbing of…
Chest to Bar pullups
Overhead Squats 95/65
Rest exactly 3 minutes…
10:00 – 13:00 – As many KB Swings 70/55 as possible in 3 minutes.
*Scale Chest to bar pullups 1:1 with pullups, jumping pullups, banded pullups (band between j hooks), or barbell pullups (barbell across j hooks)
Post 3 scores. 3 rep overhead squat weight, highest rounds + rep on conditioning ladder, and KB swings achieved in 3 minutes!
CFR ENDURANCE WOD – 35 MIN CAP
*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.
*Coaches – start endurance WOD athletes when clock begins with the daily strength
*Post 1 score with an “E” for endurance by your name on the whiteboard
Climb the ladder as high as possible in 35 minutes of…
1,2,3,4,5,6,7… and so…
KB swings 55/35
Overhead Squats 75/55