4 Rounds for time of:
- 500m Row
- 10 Overhead Squats @ 85/125
Scale Overhead Squats as follows:
- Split Stance or lighter load at discretion of class coach. Split Stance should be used for those that have an inherent structural mobility issue (kyphotic). If your immobility is a result of being a desk jockey then stay with a normal Overhead Squat stance and simply lighten the load (by a lot) and add a 2 second pause at your current bottom; make the for time aspect of a workout a secondary concern or better yet simply treat each round as a 4 x 500m Row split with OHS skill/practice. No more than a one-inch heel lift in addition to your shoes is allowed.
*Coaches: Skill Row and Overhead Squat for White Team. Red and Black Team – while Whites are skilling build up your Overhead Squat to a heavy double from the floor (everyone forward dumps onto muscle drive pads).
Every minute on the minute for 20 minutes (5 sets), alternate between the following exercises:
- M1: 8 Push Jerks
- M2: 7 Front Squats
- M3: 6 Hang Power Cleans
- M4: 5 Deadlifts
Challengers: Today’s workout is a progression from last Wednesday’s workout. The exercise order is reversed and the rep counts are higher. By now, you have seen almost all of the movements we do in our WOD classes, so our focus will shift from exposure to refinement. You should continue to gain confidence as we refine your basic lift mechanics such as your stance, grip, squat depth, overhead positioning, etc. Your fitness should be noticeably improved by now as well and we’ll continue to build on that for the next 3 weeks. As I said last week, the fitness difficulty of this workout is directly proportionate to the weight you’re moving on that bar; so, assuming your barbell skills look good, let’s add 5-10 pounds to the bar. Your coach can help you make those decisions. Have a great workout!
Coaches: Same notes as last week. Have everyone keep change plates handy for quick weight changes each minute if there is too much variation in load, especially with Push Jerk. Also, plan Goblet Squats and Double Kettlebell Presses as subs for the Front Squats and Push Jerks respectively for those with shoulder and wrist mobility issues.