Friday! Get ready for some shoulders and HOLIDAY WOD Sunday!

Coach Michael | 12/12/2019 | 3

Hey friends, it’s Friday and today’s work will help us develop more over head stability with the Over Head Squat and the Single Arm Dumbbell Squat Snatch. But don’t worry, we will give you a chance to rest the shoulders by doing some pull-ups!

First, today’s strength work will be the Over Head Squat in 5 sets of 4 reps. Use this time to find a challenging weight that you can conduct all four reps while remaining stable through the entire squat. A few things to focus on here: Keep your brace to ensure you have a strong middle. Press that bar away from you to ensure you don’t have a bend in the elbows. Squat as low as you can and stand up. Easy peasy!

Once that’s completed, today’s WOD is a couplet of Pull-Ups and SA DB Squat Snatches done as 30-20-10. The weight on the snatches is totally manageable at (35/25) so, when you pull that from the floor, drop under it instantly and work on that speed and foot work. This will help you with your other olympic lifts, by getting you comfortable getting under a load quickly. For your pull ups, this is 60 reps, so scale accordingly so you can finish but don’t make it too easy. Be sure and get what you came for!

WEEKEND HOLIDAY WOD FUNDRAISER!

If you would like to do this AMAZING WOD Format and donate a small amount of cash $5? $10 and/or bring some of the needed items from the list (shampoo, socks, snacks), you would be doing a lot to help out a lot of people who need you WHILE getting some fitness!

No donation is required to join – we really just want to see you there! There will be another post with more specifics, but you get the idea. Come in, get fit, help out, have a beer (literally part of the WOD), feel good, do good.

We will also have some snacks and beverages afterwards to commiserate about the work out and spread some holiday cheer!