Saturday 180210
Open WOD 14.2 & 15.2
Every 3min for as long as possible:
From 0:00-3:00
2 rounds of:
10 Overhead Squats 95/65 MRX 65/45
10 C2B Pull-ups MRX PU/JumpC2B
From 3:00-6:00
2 rounds of:
12 Overhead Squats 95/65 MRX 65/45
12 C2B Pull-ups MRX PU/JumpC2B
From 6:00-9:00
2 rounds of:
14 Overhead Squats 95/65 MRX 65/45
14 C2B Pull-ups MRX PU/JumpC2B
Etc., following same pattern until you fail to complete both rounds **refer to gradesheet, cannot go until 3min elapsed
Post results to responses.
OHS Pyramids:
6-4-6@115-125-115
3-2-3@135-155-155
WOD w/c2b in round of 10, regular pullups for 12s
Did not complete 12s under cap; continued with 10 OHS/10pu through 9:00
Overhead Squat Pyramid e2:30
6@135#
4@155#
6@135#
3@155#
2@175#
3@175#
WOD 95#, c2b, 12 min amrap
10,10, 10, 10
12,12, 12, 12
10,10, 10, 4c2b
Total: 64ohs, 58c2b
50ghd sit-ups
1min high plank
35s handstand
Modified Amanda:
9-7-5
Power Snatch (135#)
Ring MU
19:04
Strength:
135-155-135
155-245@2-295@2(elbow was not having a third rep)
Wod rx: 111 reps (PR by 35 reps) still should of been better
Good work today Kevo!!!
Overhead Squat Pyramid e2:30
6@135#
4@155#
6@135#
3@155#
2@175#
3@175#
—
Skipped posted wod…made my own instead
10 Strict Press (95#)
10 OH squats
10 V-ups
20 Push Press
20 Front Squats
20 GHD’s
30 Push Jerk
30 Back Squats
30 Sit-ups (unanchored)
9:44
Strength:
OHS
6@135#
4@155#
6@135#
3@155#
2@175#
3@175#
—
Wod RX
10, 10, 10, 10
12, 12, 12, 12
14, 14, 14, 8
TTL = 138
OHS
6@125
4@130
6@125
3@135
2@145
3@135
Wod rx
16 OHS + 16C2B
Total= 176 reps
10K run – bloody freezing!!
OHS
6@110
4@120
6@ 110
3@125
2@130
wod as rx but worked on butterfly c2b so not all c2b as focused on working technique
turned it into a 12 min armrap instead! thanks for the tips OKDB — SOOOO wonderful to see you!!!!!!!! you have been missed BIG time!!
5@165
3@185
6@165
3@205
2@215
3@205
Been about 4months since Overhead squatting since hurting my shoulder so was kinda nervous
Wod RX’D
201 reps
OHS
165, 6
185, 4
165, 6
195, 3
205, 2
195, 3
RX
OHS up to 105#
WOD RX
14 C2B + 14 OHS=130 reps
Wod rx
10,10,10,10
12,12,12,12
14,14,9
125 reps
Garage
2 mins work – 2 mins rest between (95# back squats
15 cal bike then max squats = 29
15 cal row, max squats = 24
15 B squats, max cal bike = 21
15 B squats, max cal row = 22
Finisher
15 cal row
15 B squats
15 cal bike
2:17
8am-9:15
Ran through 2 workouts with AT for next weekend. Practiced some DB snatches.
Was going to go home, but went to CFJ and I’m Sooo glad I did! Okie, when i saw your car i couldn’t stop smiling! Then i opened the door and heard your booming voice through the parking lot. Your spunk and pizzazz has been missed. Thanks for the tips afterward. Glad your back!
OHS
6@90
4@105
6@90
3@110
2@125
3@115
Wod rx
Finished the 12s +14 OHS + 14 C2B
Total= 116 reps. PR (not bad after 2 WODS)
2015 = 86 reps
*you’re. I’m a teacher. Had to correct!
Snatch into OHS 115# sets of 3-4
WOD MRx:
10,10,10,10
12,12,12,12
14,14,14,14
16,16,1
177 reps