“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
Skill Work:
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat
WOD:
For time:
100 AbMat sit-ups
50 overhead squats (105/155 lb)
Intended Stimulus: 6-10 minutes
Intermediate:
For time:
100 AbMat sit-ups
50 overhead squats (75/115 lb)
Beginner:
For time:
50 AbMat sit-ups
25 overhead squats (35/45 lb)
Home Workout:
For time:
100 AbMat sit-ups
75 single-arm dumbbell overhead squats (35/50 lb)
Movement scaling options:
Ab mat sit ups: Reps, feet-anchored sit-ups, plank hold
Overhead squats: Load, reps, overhead lunges
Cool down:
2 sets:
:30 cobra stretch
:30 banded shoulder stretch/sidePost navigation