Thursday 10.15.2020

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NOVEMBER 21 @10AM WE GATHER TO GET SOME IN HONOR OF TRAVIS MANION. Registration link found by clicking on the image above.

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
5 x Overhead Squat
10 x Flying Dogs
10 x Scorpions
10 x Hollow Rocks
III. Mobility & Yoga Poses


  • Special Emphasis on Front Rack and Overhead Range of Motion.

Impact/Focus: Overhead Squat
Warm-up as needed before working through the following sets/reps at a challenging weight. All sets and reps are the same across; adjust loads accordingly.

Every :90 x 6 Rounds of

Overhead Squat x 5-5-3-3-1-1 reps

**same weight across**


  • Reference scores from 10.01.2020 where athletes established baseline numbers for the Overhead Squat by establishing a best 3 rep set on the day.
  • Perform all six sets of 5, 3, and 1 reps at the same, challenging amount of weight.
  • Athletes able to perform these sets via taking the barbell from the deck instead of the Rig/Racks are enthusiastically encouraged to do so. ¬†Note that this should be provided only where there is minimal sacrifice in benefitting the development of the Overhead Squat as the priority for deciding on a floor or Rig/Rack station set-up.

Post scores to comments.

5 Rounds for time
(vs. a 14:00 Time Cap)
Row 21/15 kcal
10 x Overhead Squat (95/65lbs)
10 x Bar Facing Burpees


  • The WOD is for time versus a 14:00 Hard Time Cap.
  • Scale the Overhead Squat weights as necessary.
  • Overhead Squat Goal; a practical transfer of movement improvements from the Impact focus lifting session coming into the conditioning training (ie.’MetCon’).
  • Burpee Modification note… Step a leg back into burpees, alternating sides, as a way of scaling or simply building to a faster, more blistering pace.
  • Scale up the weight only if all 5 rounds would be easily accomplished unbroken without severe detriment to pacing on the Row and Burpees.
  • Burpees scale up to Over-Unders today if anyone selects the Rx+ option.
  • Spoiler Alert/Reminder: Deadlift 5 rep max tomorrow.

Post scores to comments.

ROMWOD: Lower Body Path Day #3 (15:00)

Samy Daghir

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