Fri, 08/31/2018

August 30, 2018




Pausing Overhead Squat
Moderate Set of 2


5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)L2
200 M Run

4 Rounds
200m Run
15 Goblet Squat or PVC OHS




While the overhead squats are an important piece of today’s workout, we want to focus on the pace of our runs for strategy purposes. We want athletes to search for the maximum pace they can sustain on the runs in order to complete the barbell work unbroken. A break on the overhead squat likely means 15-20 seconds of rest before picking the barbell back up. Now imagine what it would feel like to go 15-20 seconds slower on the 400 meter run. For example, the contrast in effort between a 2:00 pace and a 1:45 pace is drastically different. Not feeling overly uncomfortable when approaching the barbell will better allow athletes to move well through large sets. This doesn’t mean it is intended to be a walk in the park, as we are looking to find the maximum sustainable pace. The seconds practice round is a great opportunity for athletes to test what that pace will feel like.



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


Body Armor
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry



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