Packing in the strength
Continuing on our theme of interval based strength work, today we’ll be doing an EMOM combining squatting with overhead strength. Note that the volume with this will be high, so we’ll want to choose weights and movements that we can move well with. If we feel out of control in any sense from the start, this will get rough fast. We’ll also want to be ready to transition quickly from squats to our handstand push ups or dumbbell presses to make sure we have an opportunity to rest and get ready for the next round of squats.
This will also be a test of focus and awareness. We’ll want to find that magic balance of a challenging weight and scale that we will be successful with. How well do you know your own capabilities? The better you do, the more useful they are to you.
STR:
EMOM 14
4 Back Squats
4 HSPU or 8 DB Strict Press
WOD:
AMRAP 7
50′ sand bag drag (forward/back)
10 deck squats
Strength: 115lb for last two rounds, 20 lb DB for last six rounds
WOD: 4 rounds plus 25′
Loved seeing everyone in 6:30. Jenna- you need to post and come to 6:30 all the time.
Strength: 155# Squat, HSPUs (2 Rounds with 1 abmat)
WOD: 6 Rounds
Yes – 6:30 rocked today. Everyone should post!! 🙂 but yes Joanna, AGREED! Jenna – come!
Str: 50# goblet squat – amazing how much better form can get. And 15# DB for the last six rounds (tried 20#, didn’t think it’d last)
WOD: 4 rounds with high mat deck squats.
Agreed that 6:30 threw down some awesome effort! But Jenna should come to 7:30 again sometimes, as should Joanna and Everybody! 😀
LYDIA! COME TO 6:30!!!!!
:D! But it’s so early, and y’all are so badass! But yes, one of these days I gotta get up earlier and join the cool kids.