Thursday WOD

30
May

Thursday WOD

Amanda is hosting a 2-hour running clinic on June 4th at 7pm. For details and registration, click HERE.

Overhead Squats
Build to a heavy set of 3

For time:
45 Deadlifts, 115/75
35 Hang Power Cleans, 115/75
25 Push Jerks, 115/75
15 Overhead Squats, 115/75

It’s not heavy, but it’s going to feel like it. Break up the reps at the right time, or it may come back to bite you later on. OHS will be your limiting factor, so choose your weight wisely.

Compare to Oct.9/18

The Bad Ass Rucking Class finished up tonight. Lots of lessons learned over the last 4 weeks!

18 Responses

  1. Cheryl

    Overhead Squats
    Build to a heavy set of 3
    (20# WU) 25-35-40-45-55#

    For time: (12 min cap)
    45 Deadlifts,
    35 Hang Power Cleans,
    25 Push Jerks,
    15 Overhead Squats,

    7:42 @ 40#

    Good job Lynne, Heidi & Gabe! Thanks for the OHS tips Shane.

  2. Fred

    Overhead Squats
    Build to a heavy set of 3
    stick-35-55-65-75-85#

    For time:
    45 Deadlifts, 115/75 – 105# 15-15-14
    35 Hang Power Cleans, 115/75 – 105# 1DL+ 14-12-9 (or something like that)
    25 Push Jerks, 115/75 – 105# – sets of 5
    15 Overhead Squats, 115/75 – 65# 9-6
    Time: 8:16

    Thanks for the OHS tips Cara!

  3. Blake

    Overhead Squats
    Build to a heavy set of 3
    85 – 95 – 115 – 125 – 135 – 155

    WOD as Rx’d

    45 Deadlifts @ 115# (24/20)
    35 Hang Power Cleans, (15/12/7)
    25 Push Jerks, 115/75 (10/8/7)
    15 Overhead Squats (9/6)
    Time: 7:06

    Last time: 5:32 @ 95#

  4. Gabriel

    WUx1 + 800m run + CS

    Overhead Squats
    Build to a heavy set of 3
    80-90-105-115-125-135

    WOD @9 5#
    For time: (12 min cap)
    45 Deadlifts,
    35 Hang Power Cleans,
    25 Push Jerks,
    15 Overhead Squats,

    Time –> 8:33 PR of 41 seconds.
    Slow and steady. OHS were slippery. Next time use gloves.

    Well done 6am ladies!

    Thanks Shane!

  5. Aubrey

    WUx1 + 400m run
    Overhead Squats
    Build to a heavy set of 3
    65-75-85# went lite….

    WOD @ 85#
    For time: (12 min cap)
    45 Deadlifts,
    35 Hang Power Cleans,
    25 Push Jerks,
    15 Overhead Squats,
    7:24
    Last time was 5:34 @ 65# so is 20# pounds more better with the slower time?

  6. Mario Richard

    Overhead Squats
    Build to a heavy set of 3
    135 – 155 – 175 – 195 – 205 – 225 (x2) failed on the last rep… turns out exhaling on the way down with weight overhead is not recommended. 🤣

    Overhead Squats
    Build to a heavy set of 3
    85 – 95 – 115 – 125 – 135 – 155

    WOD as Rx’d

    45 Deadlifts @ 115# (24/20)
    35 Hang Power Cleans, (15/12/7)
    25 Push Jerks, 115/75 (10/8/7)
    15 Overhead Squats (9/6)
    Time: 7:06
    WOD as Rx’d

    45 Deadlifts @ 115# (15/12/10/7)
    35 Hang Power Cleans (12/10/7/5) I think
    25 Push Jerks (10/9/6)
    15 Overhead Squats (unbroken)
    Time: 6:21

    Thanks Cara!

    1. Mario Richard

      Wow that was weird… copy paste error 🤦‍♂️

      Overhead Squats
      Build to a heavy set of 3
      135 – 155 – 175 – 195 – 205 – 225 (x2) failed on the last rep… turns out exhaling on the way down with weight overhead is not recommended. 🤣

      WOD as Rx’d

      45 Deadlifts @ 115# (15/12/10/7)
      35 Hang Power Cleans (12/10/7/5) I think
      25 Push Jerks (10/9/6)
      15 Overhead Squats (unbroken)
      Time: 6:21

      Thanks Cara!

  7. Wasn’t supposed to workout today, buttttt quick little barbell wod is hard to turndown, so did this in OG after coaching

    WOD Rx:
    5:01

    DL: 15-15-14-1 (1 DL to start HPC)
    HPC: 14-11-9-1 (1 HPC to start PJ)
    PJ: 15-10
    OHS: 15

  8. Frankie

    Overhead Squats
    Build to a heavy set of 3
    95-115-135-155

    WOD @ 105#
    For time:
    45 Deadlifts
    35 Hang Power Cleans
    25 Push Jerks
    15 Overhead Squats

    8:19
    PR of 10#

  9. Shane Hayes

    Ohs up to 225 x 3 pr

    Wod rx’d
    4:33
    Very fun wod, messed up and did 8-10 push press instead of push jerk
    Thanks for the great class Cara!!

  10. Kristen

    Overhead Squats
    Build up to #80

    For time: (12 min cap)
    45 Deadlifts,
    35 Hang Power Cleans,
    25 Push Jerks,
    15 Overhead Squats,

    8:40 at 50#

  11. Heidi

    OHS x 3
    60-70-80-90-90
    Not feeling these today. Felt super heavy

    WOD with 65#
    Time 8:08

    Note for next time: I probably can do 75# on a a better day. ….for future consideration

  12. Marcel

    Overhead Squats
    Build to a heavy set of 3

    55-65-85-105-115

    For time:
    45 Deadlifts, 115/75 – 75# (25,19,1)
    35 Hang Power Cleans, (15,10,9,1)
    25 Push Jerks, 115/75 (8,7,5,5)
    15 Overhead Squats, (9,6)

    Time: 7:21

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