For Time:21-15-9
Overhead Squats Calorie Row
–rest 3:00–
9-15-21
Front Squats V-ups
Load: 95/65lbs
WODprep Strategy Top Tips
Warm-up (10 minutes): We have a good chunk of squatting today. Start with warming up your overhead positions. Some shoulder pass-throughs, squat sky reaches, and goblet squat hold will help. Hit some hollow rocks and plank holds to get the midline ready. Finish with some row pacing to figure out a good pace for the cals
Stimulus: Squat density
Strategy: We have some higher-skill movements today. We should be holding onto big sets on the Bar and allowing for recovery on the row. On the V-ups don’t be afraid to break strategically to avoid fatigue. Also, remember an ascending ladder is always more challenging than a descending.
- Overhead Squats- For the Overhead squats focus on keeping the bar balanced over the midfoot when squatting. Press the bar to the sky. Think about sitting back slightly as you squat to initiate the hamstrings and glutes, but make sure you are balanced.
- Front Squats- these should be a little easier to hold onto, but the legs will be a bit more fatigued. Focus on a good front rack position, and make sure you are standing your squat to full hip and knee extension.
If you struggle with getting and keeping the bar overhead, check this video to see our top exercises to get your overhead positions warm.
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