Thursday December 15, 2016

OHS work this cycle is primarily working on that bottom position, keeping a nice upright torso, and working on that shoulder position, which is why there has been so much tempo work on this day. It is a way to give your body lots of time practicing being in that uncomfortable overhead position, and as that gets better, the amount you an OHS will go up!

Usually WODS this day is some type of benchmark, although sometimes they happen on the 5-9 or 12-15 min day and we just swap days. Benchmarks are classic crossfit workouts, hero (not too often), or CrossFit Open workouts. (More to come on the open in the coming weeks!)

SOD: Build to a tough single of the following complex - 2 snatch grip push press + 2 OHS

WOD: 20 min AMRAP
25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups
(open WOD 16.1)