Overhead Squats 5x5

WOD

Overhead Squats 5x5

Rest

Three rounds for time of

Row 400 meters

Cleans 6,8,10 reps 135/95

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Active shoulder with ear through and tight core!

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Comments

Peter commented on 02-Aug-2010 07:21 AM

This was a rough WOD this morning! OH squats 95-105-115-125-145(PR). Metcon: 10:04. Way to step it up Terra! Your continous movement on the last set of Cleans almost grasped the win...Almost.
Good luck to the PM crew. This WOD probably feels better @ 106 degrees.

Charlie commented on 02-Aug-2010 08:15 AM

OH squats 75-95-105-115-125(2)-115(3) PR by 20lbs

Metcon-11:05 Rx'd

Legs were spent!

Erin commented on 02-Aug-2010 05:23 PM

OHS: 35-55-65-75-85. Could have gone heavier I think. My PR is 95 for 3 reps. METCON was a killer!! 11:09 with 55lb cleans. Probably should have gone heavier there too, but no matter what my quads and hips were toast. Way to PR in a big way today, Charlie. I felt good today. It was great to not be 2 and 3+++ minutes behind everyone else! Way to go everyone!!

Corey commented on 02-Aug-2010 07:52 PM

OHS - 65-95-115-135 Stopped there due to pain. Not ready for heavy metcons yet, so did some ring dips, deadhang pullups and a few muscle-ups, not for time. Yesterday did my core exercises and then my first metcon since the games - 3 rounds of 10 pullups, 20 pushups and 40 overhead squats with a light barbell - 5:10. Nice job evening class. Way to PR Troy.

Troy commented on 02-Aug-2010 09:29 PM

OH SQTS - 65-75-85-90-95(2)(PR). Not very strong on the OHS, but I'm making progress. Metcon - 10:38 with 105#.
Good work Robbie!

Athena commented on 02-Aug-2010 09:36 PM

OH Squas: 35-45-55-65-75. Metcon: 75# 9:26. Great job, evening class!

Michele commented on 02-Aug-2010 09:45 PM

OHS:35,45,50,50,55 The last set felt better than expected, so I probably should have done only one set of 50 and ended with 60. Will get it next time! Metcon - 10:07 with 55#. Quads sufficiently turned to Jello again!

Coach D commented on 02-Aug-2010 09:50 PM

OHS 5x5, 135,155,175(4),185(4)PR
WOD 3rds for time of; 400m row, 135# clean - 8:55

Elisabeth commented on 02-Aug-2010 10:10 PM

OHS 25-35-45-55-65 Metcon-Scaled 65# 9:50.

Corey commented on 02-Aug-2010 10:44 PM

And way to PR Dman and Clayton! Clayton, 4 reps of 200# is crazy good.

Dan commented on 02-Aug-2010 11:57 PM

OS 35-45-55-65-65 that will do FOR NOW!!!Thanks Elizabeth for helping me that last set felt the best of the night. METCON = 11:21 w/65# cleans (darn cleans ahhhhh) I am going to figure them out I PROMISE!!

Candace commented on 03-Aug-2010 08:49 AM

OHS -35-45-50-55-60 Metcon: 10:16 with 60#cleans. And got my first pull up!!! What a way to start off the week......good job everyone

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Overhead Squats 5x5

WOD

Dynamic shoulder and hip mobility before the WOD

Overhead Squats 5x5

Rest

Three rounds for time of

KB Swings 20 reps 1.5/1pood

Pull-Ups 20 reps

Box Jumps 20 reps

Static and relaxed stretching after the WOD

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Brett pulls his first 5k row with a legit time of 21:55! Way to go dude!

Remember that we have the Nutrition 101 Seminar Thursday night @ 6:30pm. We will try to finish the seminar by 8:30pm. Have a great rest of the week.

Comments (7) | Permalink |

Comments

Michele commented on 07-Sep-2010 09:44 AM

OH Squats - 35,45,50,55,65 Metcon - 12:27 (25#KB, grn band, 19" box jumps)

Michele commented on 07-Sep-2010 12:40 PM

It's only a few days until my first 5K ever, so I felt the need to run the hill that's at the end of the race. I just needed it mentally! About 1 1/2 hrs after the WOD Darin tracked my time and distance, and oddly enough I ran a better time uphill than downhill! .7 mile in 6:09 at 8:47 average pace!

Troy commented on 07-Sep-2010 06:50 PM

OVHD Sqts: 75-85-95-105-115(1). Couldn't hold form on that last set. Metcon 10:43 as Rx'd. 4 pm class hoppin with lots of new athletes! Good work all.

Matt commented on 07-Sep-2010 07:30 PM

OHS 5x5 - 115-135-145-155-165(6reps)

Elisabeth commented on 07-Sep-2010 07:37 PM

Didn't have time for the OHS. WOD. 9:45 scaled 1/2 of pullups w/ redband. Great job on hanging tough with your pullups Athena! And congrats on your OHS PR too.

Corey commented on 07-Sep-2010 07:40 PM

OHS-95-115-125-135-145. Feel like I'm starting to find the spot on those OHS's. WOD as rx'd 6:59. Thanks for the push Charlie.

Athena commented on 07-Sep-2010 07:53 PM

OHS: 45-55-65-75-95(PR). Need to find a way to make that left wrist stronger! Metcon: 11:21 as RX'd. Your pullups looked great, Elisabeth! Just a matter of stringing more of them together! Corey and Charlie, your OHS looked strong!

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