01.15.2018

Congratulations to everyone who came out for the OVT this weekend!

As usual, we had the best cheering squat in the entire arena, but we also had some aweome athletes in the event. For some, this was their very first competition, and we as coaches couldn’t be more proud of how everyone did.

Many of you achieved some great personal bests, or did things this weekend that you didn’t think you were capable of, or even learned something about yourself that will help improve your performance in the future.

Competition is nerve racking, and just participating is far more than most will ever do. So congratulations to all of you, enjoy your success.

Warm up:

3 rounds, 30 sec each :

Dowel Overhead squat

Prone Dowel Passover

Alternating Pigeon pose

Plank (up and down)

Rest 30 sec

Mobility:

[10:00]

1. Shoulder Smash 2:00/
2. DB Back Fly 3x 10

Strength:

(15:00-20:00)

Overhead squat (from rack): 4x 6 (building to AHAP)

Conditioning:

AMRAP 15:00

21 Cal row

15 Power Snatch @95/65

9 Pull up

RX+

AMRAP 15:00

21 Cal row

15 Squat Snatch @95/65

9 C2B pull up