Friday, October 7th

4 Exercises to Improve Overhead Performance in WODs -BarBend

Performance is in red, Competition is in blue, Links are in green

A) Back Squat
If you would like to build to a heavy single Back Squat, build up to what you squatted for 5 last week then go up from there performing only 1 rep.

OR…….

 5 sets of:
Back Squat x 3-5 reps  (Build over the sets)
rest 60 seconds 
Single Arm Farmer Carry x 30 meters HEAVY (length of rig twice)
rest 60 seconds 

B) For Time:
200 meter Run
21 Burpees
400 meter Run
15 Burpees
800 meter Run
9 Burpees

A) 20 minutes to build to a 1 rep max Back Squat

Max effort day. Warm up to 90% then take up to 3 attempts to set a new personal best.. As always, use spotters for heavy attempts. 

B) For Time:
200 meter Run
21 Burpees
400 meter Run
15 Burpees
800 meter Run
9 Burpees

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2020 Borst Ave., Unit 2 Centralia, WA 98531