Warm Up:
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
1 set:
100-meter run (slow)
100-meter run (fast)
Specific Warm-Up:
3 sets:
6 overhead squats
– Pause in the bottom of the first 3 squats for :02 each.
– Rest :60-:90 between sets.
– Add load if mechanics allow.
BENCHMARK WOD: NANCY
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
Intended Stimulus: 10-15 Minutes
Intermediate:
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
Beginner:
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)
Home Workout:
5 rounds for time:
400-meter run
8 single-arm dumbbell overhead squats, left (35/50 lb)
8 single-arm dumbbell overhead squats, right
Masters 55+:
5 rounds for time:
400-meter run
15 overhead squats (55/75 lb)
Movement scaling options:
Run: Distance, substitutions
Overhead squat: Load, overhead lunges, front squat, goblet squat
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm