Warm-up Drills
I. Jump Rops 3 sets :45 x :15 rest
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch
5 x Klokov Press
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload every :90 for 10 rounds.
2 x Overhead Squat
Notes: Increase weight every 1-2 sets as able.
Post loads to comments.
“Concentrated Burn”
Complete as many rounds and reps as possible in 8 minutes of
15 x Wallball (20/14lbs)
30 x Double-unders
Post scores to comments.
ROMWOD: “Consistency”
Overhead squats: 185#. I had no shoulders today. ??
“Concentrated Burn”: 7 even RX.
Overhead Squats: 120×2. Not even close to what I could OHS on a good day, but first time in about 3 months that I’ve not had any shoulder pain with that movement.
Concentrated Burn: 4 + 15 rx
Overhead Squats: 95×2 (small 5# PR!)
Concentrated Burn: 3+10 Rx
My jump rope and I were not friends today ?
Overhead Squat: 175# x2 (PR! for 1 and 2 reps)
“Concentrated Burn”: 6 Rx’d