NEWS

  • ROW CLINIC: Want to be more efficient at rowing? Saturday, April 9th, Kate Frietas will be breaking down the mechanics and technique of rowing! There are only 20 spots available for this clinic. If you’d like to attend, please write your name on the announcement board.

WOD

“Nancy”

METCON

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
400 Meter Run
15 Overhead Squats
Weight: 95/65

MASTERS

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
400 Meter Run
15 Overhead Squats
Weight:75/55

MOVE

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
300 Meter Run
10 Overhead Squats
Weight: 55/35

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 85% of your 1 rep max overhead squat, for three sets of three reps. Range of motion and proper technique ALWAYS trumps how much weight you can add to your bar.

Then you’ll complete a BENCHMARK WOD! Run the 400’s at your 5k pace (moderate 7/10 effort). You should be able to pick up your bar as you run into the gym, and do at least the first three rounds of overhead squats unbroken. The weight for the squats should feel light! Once you finish your squats, expect your legs will feel heavy for the first 50 meters of the next run. ONce you’re past the first 50 meters, pick up your pace. Target 15 minutes.

Post Weight + Time to Comments.

Compare Overhead Squat HERE and Nancy HERE