OverHead Squat

WM WOD – wednesday 11.10.23 – “LUCKY NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Pass Throught Alternating Lunges
Round 2:
2 SET
Partner 1: 40m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Squat

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy 3 overhead squat.

CONDITIONING
“LUCKY NANCY”

3 Rounds For Time:
600m Run
75 Double Unders
20 Overhead Squats #50/35

INT. #35/25
BEG. #20/15

MW WOD – SATURDAY 23.09.23 – NOT TO FORGET “SEPTEMBER 11, 2001”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 100m Jog
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog Backwards
Partner 2: Prisoner Squat

SKILLS & SPECIFIC WARM UP
SDHP – OH Squat – Clean – Jerk

Build up in 4 sets:
2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.

CONDITIONING
“SEPTEMBER 11, 2001”

For time:
2001-m run or row
11 shoulder presses #52/38
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

GW WOW – MONDAY – 07.08.23 – “THREE IS BETTER THAN ONE”

WARM UP

1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups #60/50

1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups #60/50

2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs #60/50
– Rest 1:00 between sets.

SKILLS & SPECIFIC WARM UP
Overhead Squat.

In 10 minutes Load
3 sets:
5 deadlifts
5 overhead squats

Then:

1 Set:
6 Burpees Box Jump Over
5 Deadlift #0.8 BW
4 Toes To bar
3 Overhead Squats #0.5 BW

CONDITIONING

“THREE IS BETTER THAN ONE“

3 Rounds For Time:
18 Burpees Box Jump Over
15 Deadlift #1.2 BW
12 Toes To bar
9 Overhead Squats

MW WOD – WEDNESDAY 24.05.23 – “WE REINVENT NANCY”

MOBILITY & WARM UP

1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg

1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts

1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls

1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

2 sets:
5-10 overhead squats

1 set:
10 calorie row
10 overhead squats (workout weight)
10 alternating DB snatches (workout weight)

CONDITIONING

“WE REINVENT NANCY”

For time:
50 calorie row
50 overhead squats (34/52 kg)
50 alternating DB snatches (15/22.5 kg)

– Beginner: 12-18+ minutes
– Intermediate: 13-15 minutes
– Advanced: 8-13 minutes
– Elite: <8 minutes

MW WOD THANKS GOD IT’S BENCHMARK FRIDAY – 10.03.23 – “NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”*

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

*compare to 24.10.22

W WOD – HEAVY THURSDAY 09.02.23 – “OVERHEAD SQUAT”

MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Squat Therapy – Overhead Squat

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“OVERHEAD SQUAT”

Every 3 min per 27 min
5-5-5-3-3-2-1-1-1

Beginner Option:
Overhead squat 3-3-3-3-3-3-3

WG WOD – MONDAY 30.01.23 – “YOU CAN DO IT“

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Squat – Kipping – Muscl Up

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
5 Overhead Squat

In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“YOU CAN DO IT“

For Time:
21 Back Squats #80% BW
15 Pull Up Bar
15 Front Squats #70% BW
9 Chest to Bar
9 Overhead Squats #60% BW
6 Bar Muscle Up/Burpees Pull Ups

MW WOD – WEDNESDAY 11.01.23 – “RENEWED NANCY”

MOBILITY & WARM UP

AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

10 Overhead Squats (Barbell or PVC)
10 Clean Grip Deadlift (Barbell or PVC)s.
30 mt Skip for Height
30 mt Jog
10 Hang Power Cleans
30 mt High Knees
30 mt Jog
10 Push Press or Push Jerk
10 Behind the neck strict press
30 mt Butt Kickers
30 mt Jog
1 Clean & Jerk + Transfer to Back Rack + 10 Overhead Squats

CONDITIONING

“RENEWED NANCY”

5 Rounds For Time
50 Double Unders
10 Overhead Squats #43/30

– Beginner: 12-18+ minutes
– Intermediate: 10-12 minutes
– Advanced: 8-10 minutes
– Elite: <8 minutes

MW MONDAY BENCHMARK WOD – 24.10.22 – “NANCY”

WARM UP

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

MW BENCHMARK WOD -THANKS GOD IT’S FRIDAY 13.05.22 – “NANCY”

WARM UP

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15