Overhead Squat 3-3-3-3-3
Conditioning:
5 rounds of:
5 Squat Snatch (135# for men/ 95# for women)
12 KB swings (70#/ 53#)
Intermediate:
5 rounds of:
5 Squat Snatch (95#/ 65#)
12 KB swings (53#/ 35#)
Beginner:
5 rounds of:
5 Squat Snatch (45#/ 35#)
12 KB swings (35#/ 26#)
* If you are not able to do Snatches yet, practice. You may also substitute Overhead Squats for Snatches.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Strength WOD Demo w David Charbonneau
WOD Demo w David Charbonneau and Joey Marble
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Strength WOD Demo w David Charbonneau
WOD Demo w David Charbonneau and Joey Marble
Post Weights and Times to Comments
over head squat is still a skill i'm working on. i did the 3x5 at 135lbs.
ReplyDeletethe conditioning was brutal but fun. the kettles proved to be pretty harsh to my developing quads.the conditioning took me 10:39 (95 ss/2pood).