tagged 
handstand push-up, mel, overhead lunge, overkill, power snatch, wallball
handstand push-up, mel, overhead lunge, overkill, power snatch, wallball Entries in overkill (1)
Workout of the Day - Monday, October 9
Warmup
WOD
“Overkill”
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
6 Power Snatch, 95# / 65#
9 Wall ball shots, 20# / 14# ball
12 Overhead Walking Lunge, 55# / 35# Kettlebell
Mel's Notes: Back in 2012, I was doing the Hero workout "Blake” when I realized how there are so many different ways to challenge the overhead position. Some months later, I needed to program a group WOD for some friends, and I had the idea to revisit something like Blake, but I wanted every movement to have an overhead element.
We start with handstand push-ups – a true test of overhead pressing strength. Power snatch is stabilizing weight overhead. Wall ball is a throw – which is similar to a press, but more explosive (and with lighter weight). Finally, the overhead walking lunge is again a static hold, but now we will challenge the overhead position by putting the athlete in a lunge position.
The rep scheme here should allow the best athletes to move through this workout quickly, with minimal rest breaks.
Post rounds completed to comments.
