cfwo #38 - overhead squat

Warm up:
Burgener warm up
OHS technique review

3 Rds for time:
TGUs (5 each arm), Walking lunges (5 each leg, holding DB overhead), Slam ball (10)
took me 9 minutes

WOD:
Overhead Squat 3-3-3-3-3 reps

45-45-45-50-55
I could have done another 55 but I tried 60 and failed instead. I need to remember what I learned today. Stay tight and think about pelvic placement (toward wall). Need active shoulders and most importantly don't psych yourself out!

cfwo #26

Warm Up:
Overhead Squat
Burgener Warm Up/Squat Snatch
Handstands
20 Walking Lunges

WOD:“Jeremy”
21-15-9
Overhead Squats with 95 pounds (women use 65 pounds...I used 35 lbs)
Burpees

This took me 12 minutes.

cfwo #23 - Nancy

Warm Up:
Dislocates
Burgener Warm Up
15 Walking Lunges
20 Hollow Rocks

WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (don't remember my weight)