A. Water Weight
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
200m Run
15 Burpee Box Jumps (24/20)Scoring: Not Scored
# "Water Weight"
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
200m Run
15 Burpee Box Jumps (24/20)
***Kilos: 34/25***
## GENERAL
* This 3-round, 4 movement workout will be on the medium to long side today
* Expecting the work to take somewhere between 16-24 minutes to complete
## OVERHEAD SQUATS
* Looking to move a light barbell for high reps today
* Choose a load that you could complete the 25 reps in 1-3 sets within the workout
## CHEST TO BAR PULL-UPS
* Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout
## BURPEE BOX JUMPS
* The burpee box jump requires athletes to stand tall at the top of each rep
* You can jump or step out of the burpee, but must jump and land with two feet on the box for "RX"
## DAILY VIDEO
[Click Here](https://youtu.be/L4n10aIMVUE)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Minute
Easy Row
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
## 45 Seconds
Moderate Row
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
PVC Overhead Squats
## 30 Seconds
Faster Row
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
PVC Overhead Squats (More Narrow)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Pec Stretch on Wall: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
## Child's Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
## Drop Ankle Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=1fAKEmBqtAg)
# TEACHING (15:00 – 25:00)
## OVERHEAD SQUATS
### Hand Position
Hand position in the overhead squat is athlete dependent and typically comes down to mobility. For athletes who are pretty flexible, a more narrow grip can allow for a very stable and stacked arm position. For athletes who are less flexible, bringing the hands a little wider can allow them to pull the bar back over the center of the body. Athletes can feel out what hand position works best for them in order to maintain weight balance over the middle of the foot. ***See the daily video for a visual of proper hand position in the overhead squat.***
### Movement Prep
Establish Hand Position
5 Pausing Overhead Squats
5 Overhead Squats
## CHEST TO BAR PULL-UPS
### Hand Position
Hand width on the chest to bar pull-up can make the movement easier to complete. Going slightly wider than shoulder width shortens the distance we have to pull and allows us to expose more of the chest for bar contact. With the added range of motion when compared to a traditional pull-up, this slightly wider grip can lead to better efficiency.
### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
## BURPEE BOX JUMPS
### Hand Position
When jumping out of the burpee, let's think about replacing the hands with the feet. If the feet don't come up far enough, we're likely not landing with the heels on the ground and probably having to take a few more steps before being able to jump up on the box. The step-up out of the burpee can typically get you closer to the box when moving at a steady pace. Whether you step or jump out of the burpee, get the feet to where the hands were – close to the box.
### Movement Prep
3 Box Jumps
3 Burpees
3 Low Burpee Box Jumps
3 Workout Height Burpee Box Jumps
## ROW
### Hand Position
On the theme of hand position, let's aim to take a shoulder width grip on the rowing handle. Just like on the chest to bar pull-up, going wider means we don't have to pull as far. It is common to see a narrow grip, where the thumbs get close to where the chain connects to the handle. Place the pinky fingers towards the outside of the handle for a wider grip.
### Movement Prep
*Touch On For Practice Round*
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
6 Overhead Squats
3 Chest to Bar Pull-ups
60m Run (Two Shuttles)
3 Burpee Box Jumps
# STRATEGY + WOD (30:00 – 60:00)
## OVERHEAD SQUATS
* With the lighter overhead squats, let's aim for 1-3 sets per round
* Choose the option that you see yourself also holding in rounds 2 and 3
* Break less if possible to avoid doing extra snatches
* **1 Set:** 25
* **2 Sets:** 15-10
* **3 Sets:** 10-8-7
## CHEST TO BAR PULL-UPS
* Keeping the same idea here as the overhead squats – pick a break up that you see yourself holding in rounds 2 and 3
* These are easier to break than the squats, as the effort to jump back up is far less than a snatch, so think somewhere between 1-5 sets:
* **1 Set:** 15
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3-3-3-3-3
## BURPEE BOX JUMPS & ROW
* Move at a steady, robotic pace on both of these movements
* Find a speed that allows you keep moving and stick to your strategy on the two bar movements
# AFTER PARTY
## Rope Climb Conditioning
5 Sets:
15 GHD Sit-ups
3 Rope Climbs
*Rest 1 Minute Between Sets*