WOD Sat 2-2-13
February 1, 2013
WOD Tue 2-5-13
February 4, 2013

WOD Mon 2-4-13

Jenny T. demonstrates great overhead squat technique!

-The box is a great tool for developing the body awareness for the correct bottom position of any of the versions of a squat.

Warmup:
3 rounds NFT:
10x toe touches
3x spiderman stretch
5 pass throughs
5 OHS
5 pullups
30ft. duck walk
 
Strength/Skill: Overhead Squat and OHS Duck walk
5 sets of 3 – Overhead squat – for max weight with perfect form
2 sets of OHS duck walk – 3 reps per set 6 steps forward and backward – See video
 
Cash out: Sprint Nancy
5 rounds:
8 OHS 95/65 (Int 65/45, Beg 45/25)
100M Sprint
 
Cool down and post loads and times to comments
Stretch shoulders, quads & hips