Run 400m…faster pace, game speed
Mobility Coach’s choice (tspine, shoulders, etc…)
Overhead Squat Progressions
-discuss proper technique and loading
Then 2 Rounds
This should be your game weight, if you can’t perform 10 reps the weight is TOO heavy.
5 Rounds for time of:
15 Overhead Squats, 95# / 65#
option 1- loading
option 2- loading, 3 rounds
option 3- work with coach, note in wodify how you scaled
Stimulus: 12-18 minutes, squats should be a weight that allows for either unbroken or 2 sets per round.
*this is a benchmark WOD, be sure to have a goal if you’ve done this in the past!
“Arm Farm and Beach Body”
3 Rounds not for time
-5 Strict Pull-ups
-10 ring rows
-20 DB/KB side bends 50/30
This isn’t for time and should be performed slowly. It’s all about that swol, here.<----James Hobart's exact words