Workout of the day

10 rounds of 30 seconds on 30 seconds off

(odd) overhead squats
(even) sit-ups

Workout notes

We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve a bit more. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside! Today’s workout is essentially a 20 minute EMOM. We’ll be doing 10 rounds of 30 seconds of work and 30 seconds of rest alternating between overhead squats and sit-ups. The overhead squat can be difficult so spend some time before the workout making sure you can get into the right position for this lift.  If overhead squats aren’t happening for you feel free to change it up to front squats. Whatever you choose, the goal should be to work for the majority of the 30 seconds. There will most likely not be time for more than one set in such a short interval. You can choose to snatch your weight to get it overhead or clean the bar to your shoulders, transfer it safely to your back and then get the bar overhead that way. If you’re looking for an extra challenge you can add a medicine ball to your sit-ups! When you put your score in sugarWOD you will have one big number after adding up your squat reps and your sit-ups.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 135/95 lb
overachiever: 155/105 lb