For Time:
250 m Row
21 Overhead Squats (95/65)
750 m Row
15 Overhead Squats (95/65)
250 m Row
9 Overhead Squats (95/65)
Post total time.
Overhead Squat
OMG!
Lean forward
250 sprint
25 overhead squat (PVC)
25 double unders
400 meter run
40 overehead sq (PVC)
40 DU
800 m run
80 OHS
80DU
400 meter run
40 overehead sq (PVC)
40 DU
250 sprint
25 overhead squat (PVC)
25 double unders
Loud Applause
Overhead Squat
5-5-5
Then,
Ascending Rep Ladder
1 Ground to Overhead
2 Push-ups
2 Ground To overhead
4 Push-ups
3 Ground to Overhead
6 Push-ups
4 Ground to Overhead
8 Push-ups
etc….
As many reps as possible in 8 minutes.
Rockport
Happy Birthday Jim Terry! We all wish you were here to enjoy this one. But your not here so enjoy where you are.
As many rounds as possible in 15 minutes of:
250 m Run
5 Hang Power Cleans (155/105)
20 Pvc Overhead Squats
Post total rounds.
In the woods
7 rounds for time of:
1 Snatch Balance (95/65)
4 Overhead Squats (95/65)
15 Sit-up (abmat)s
Post total time.
On a rope
As many rounds as possible in 10 minutes of:
800 m Run
30 Overhead Squats 120/90 lbs
15 Box Jump (24 in.)s
Post total rounds.
Salty
Overhead Squat 1-1-1-1-1
We will get our 1 rep max first.
Then,
4 rounds of:
30 seconds overhead squats (50% of 1 RM) max reps
30 seconds pull ups max reps
1 min 30 sec rest
Post total reps.
Looks like we made it
For Time:
30 Overhead Squats (95/75)
400 m Run
30 Split Jerks (95/75)
400 m Run
30 Hang Cleans (95/75)
400 m Run
Post total time.
The overhead squat is a demanding, but rewarding, whole-body exercise. It builds strength and flexibility in the shoulders and core, especially the lower back, as well as the legs. It improves balance and coordination. In Dan John’s words, it “makes the body one piece”.
This is very, very impressive: