Thursday 06.02.2022

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YESSSSSSSS, ASJAB!!!!!! (additional Yesses with exclamatory marks for Bethany, Dino, Shannon, and Jeremy)

Warm-up Drills
I. Run 2-400m
II. 2-3 Rounds of
7 x Overhead Squat (PVC)
1 x Squat Mobility Complex*
III. Mobility (Overhead & Squat Mobility)
Coach’s Choice**

Impact/Focus: Overhead Squat
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
1 x Full Snatch
3 x Overhead Squat


  • Second option for athletes today would be 3 reps per Round of OHSQ from the rack per round.
  • Taking a Power Snatch from the floor for 3 x OHSQ is also good to go for today’s sets.

Post scores to comments.

Link to Overhead Squat demo video found HERE.

Complete as many Rounds/Reps as possible in 12:00 of
Run 200m
8 x Overhead Squat (95/65lbs)
16 x Knees-to-Elbows (Strict or Kipping)


  • Scale weight as needed keeping in mind the requisite tasks in Benchmark “Nancy” (15 reps per round @ 95/65lbs) and emphasizing proper Overhead Squat points of performance and larger or unbroken sets.
  • Scale to 20 reps for V-ups / Tuck-ups in place of Knees-to-Elbows.
  • Today’s Running Warm-up and prep before the WOD will focus on a relaxed footfall and a faster tempo; leaning at ankles rather than breaking at hips, ie. maintaining a solid midline at the hips during forward movement.
  • It’s named “Math” because obv. 2 hundreds of meters x 8 other things = 16 of the last thing. Bring it.

Post scores to comments.

Samy Daghir

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