4 Rounds for Time
10 Overhead Squats (95/65 lb)
10 Box Jumps (30/24 in)
10 Shoulder-to-Overheads (95/65 lb)
10 Wall Ball Shots (20/14 lb, 12/10 ft)
Competitions:
Overhead Squat
439 WODS were found
Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.
Freedom Sauce
Four 3-minute AMRAPs in 21 minutes
AMRAP in 3 minutes
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Nukes
AMRAP in 30 minutes
From 0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb)
From 8:00-18:00
1 mile Run
Max Power Cleans (225/155 lb)
From 18:00-30:00
1 mile Run
Max Overhead Squats (135/95 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Lion Complex
For Load
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
Perform the barbell complex without putting barbell down.
Time Cap: 10 minutes
Wod Type: For Load
Competitions:
Patrick Byrne
For Time
10 Thrusters (135/95 lb)
10 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Continue pattern until:
1 Thruster (135/95 lb)
1 Pull-Up
Then:
1 Overhead Squats (95/65 lb)
1 Handstand Push-Up
2 Overhead Squats (95/65 lb)
2 Handstand Push-Ups
Continue pattern until:
10 Overhead Squats (95/65 lb)
10 Handstand Push-Ups
Competitions:
Hector Tirado Jr.
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (135/95 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Chest-to-Bar Pull-Ups
Movements: Overhead SquatPull-Up
Competitions:
Assault Overhead Complex
AMRAP in 20 minutes
2 Overhead Squats (75 lb)
4 Squat Snatches (75 lb)
6 Overhead Walking Lunges (75 lb)
8 Burpees
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Brandon’s Bad Day
3 Rounds for Time
15 Overhead Squats (95/65 lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans (95/65 lb)
15 Weighted Back Extensions (25/10 lb plate)
Wod Type: Benchmark WodsFor Time
Competitions:
Shawn Powell
AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Vincent Halloran
For Time
50 Wall Ball Shots (20/14 lb)
40 Pull-Ups
30 Deadlifts (225/145 lb)
20 Box Jumps (24/20 in)
10 Overhead Squats (135/95 lb)
20 Box Jumps (24/20 in)
30 Deadlifts (225/145 lb)
40 Pull-Ups
50 Wall Ball Shots (20/14 lb)
Competitions: