Looks like a big event is coming up soon. No, I’m not talking about Election Day… I’m talking about an end to Daylight Savings Time. In less than 2 weeks we will have the return of the sunrises during that 6am hour and that means more of you attending the 6am class sessions on Mondays and Wednesdays! That also means a sunset as soon as the 5pm classes on Tuesday and Thursday begin! So choose your sunsets and sunrises carefully. OR avoid them entirely by attending the Mon-Wed-Friday 10am sessions. Light crowds and lots of instruction time!
Tuesday’s WOD at 7 and 9am, and again at 4 and 5pm
12 min of Overhead Squat skill development
7 min AMRAP
7 Overhead Squats (45/30kg)
14 Cal Row/Bike/Ski
It has been a while since we spent some dedicated time overhead squatting from the rack. Today, we’ll do it for technique, refining the movement pattern before adding load. The suggested rep scheme will be 5-5-3-3-3 gradually loading as directed by your coach. Then, you’ll make your bar lighter (yes, even if your last set was at or near Rx) and go for a near sprint AMRAP of 7 OHS and 14 cals on an erg. The goal is unbroken OHS for a few reasons: to hit the stimulus of a ‘sprint’ and because shooting for unbroken often slows us down and forces us to stabilize. Remember, midline stability is everything in the OHS, so breathe in and out at the top of the rep and brace through the dynamic portion.