Warm Up:
Partner Overhead Squat Warm-Up
Specific Warm-Up:
4 sets:
1 snatch + 5 overhead squats
– Increase loading to find loading for the first round.
WOD: LADDER NANCY
For time:
5 overhead squats (125/185 lb)
400-m run
10 overhead squats (105/155 lb)
400-m run
15 overhead squats (95/135 lb)
400-m run
20 overhead squats (65/95 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run
Intended Stimulus: 12-17 Minutes
Intermediate:
For time:
5 overhead squats (125/185 lb)
400-m run
10 overhead squats (105/155 lb)
400-m run
15 overhead squats (95/135 lb)
400-m run
20 overhead squats (65/95 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run
Beginner:
For time:
2 overhead squats (35/45 lb)
200-m run
4 overhead squats (35/45 lb)
200-m run
6 overhead squats (35/45 lb)
200-m run
8 overhead squats (35/45 lb)
200-m run
10 overhead squats (35/45 lb)
200-m run
Home Workout:
For time:
2 overhead squats (35/45 lb)
200-m run
4 overhead squats (35/45 lb)
200-m run
6 overhead squats (35/45 lb)
200-m run
8 overhead squats (35/45 lb)
200-m run
10 overhead squats (35/45 lb)
200-m run
Movement scaling options:
Run: Distance, bike, row
Overhead squat: Load, overhead lunges, front squat, back squat
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm