Loading Up:
3 sets:
5 overhead squats
– Build in load.
– Rest :30-1:00 between sets.
BENCHMARK WOD: QUARTERFINALIST WORKOUT 1
For time:
10 shuttle runs
20 overhead squats (80/115 lb)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Time cap: 12 minutes
RX
400M Run | 20 Overhead Squats @ 95/65 | 30 Lateral burpees
Rest 1 Minute
30 lateral burpees | 20 OHS @95/65 | 400M Run
Time Cap 15 Minutes
Intermediate:
300m Run | 20 overhead squats (55/75 lb) | 30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar | 20 overhead squats | 300M Run
Beginner:
200M Run | 15 overhead squats (35/45 lb)| 20 burpees
Rest 1 minute
20 burpees | 15 overhead squats| 200M Run
Home Workout:
For time:
10 50-foot shuttle runs
20 single-arm dumbbell overhead squats (35/50 lb)
30 lateral burpees over the dumbbell
Rest 1 minute
30 lateral burpees over the dumbbell
20 single-arm dumbbell overhead squats
10 50-foot shuttle runs
Time cap: 12 minutes
Cool down:
Accumulate:
:30 lacrosse ball roll bottom of foot/side
:30 standing hamstring stretch/side
:30 calf stretch/side