Popsicle Sticks

4:00 AMRAP:

600m Run
Max Shoulder to Overhead with the remaining time
–rest 2:00–
x3 Sets

Weights:
Round 1: 205/145 lbs
Round 2: 185/125 lbs
Round 3: 165/115 lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): The majority of the workout is going to be spent on the barbell, so warming up your overhead is important. Use scapular push-ups, handstand holds, and overhead carries to get the body ready to hold weight overhead. Using an empty barbell for some warmup reps will be helpful too.

Stimulus: Overhead and barbell endurance at a high heart rate. 

Strategy: This is a unique spin of a Games workout from a few years ago. The heaviest set will be the first set of shoulder to overheads, but the number of reps will increase, so the challenge will progress toward barbell fatigue at the lighter weights. Don’t redline on the first barbell, but aim for tough sets with similar styles of rest between. 

• Shoulder to Overhead- We’ll be spending a lot of time with the bar trying to get as many reps as possible, so be smart with your opening set and subsequent sets.  Make sure you brace properly to keep the bar overhead and lockout with extended hips knees and shoulders.

Looking to get stronger overhead? Check out the video below:

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