WOD Blog
 | Mon, Mar 20 2023 |  |
| Mon Mar 20 2023 Strength Accessory | Mon Mar 20 2023 Overhead Squats | Fighting Words |
Fighting Words
(Reps)
3 Rounds For Total Reps:
1 Minute Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest
Barbell: 75/55 65 / 45 lb
Score: Total reps each round
- We are going to be able to bank the most reps on the double unders and overhead squats and/or power snatches. Let's make our main focus on these few movements and choose our pace/strategy on the other movements around this.
- Aim for smaller quick sets on the pull-ups to save the shoulders for the overhead squats.
- Aim for bigger sets of overhead squats. breaks between sets can get pretty lengthy here.
- Let's try for 1-3 sets of double unders. We should the mindful of our shoulders as we'll be moving right to power snatches after this.
- Let's see if we can hit sets of 3 or more on the power snatches.
- Find a steady pace on the burpees. We don't need to sprint as we'll only have a minute to rest and reset before the next round begins.
- There is no programmed rest for transition so let's transition at the 45-50s mark each minute.
- After the first round, we'll have goal numbers for each movement. Let's try to stay within 5 reps on each movement each round.
| Lauren J | 189 | Sit ups instead of pull ups |
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