Pause Overhead Squats x 2 reps (3 sec hold)
45-55-65-70-75%
Run 1 mile with a 40# sandbag
*choose weight and distance carefully
Compare to Nov.2/17
(Old Farts – 542, Young Pups – 677)
CFM Mile
(Old Farts – 542, Young Pups – 677)
(Old Farts – 542, Young Pups – 677)
OHS
80-100-120-125-135
CFM mile with 80#
11:35
20.2 Scaled (cause I still don’t have my strength back and 35# felt like lifting a truck overhead)
Score: 860 reps
Sorry Old Farts…it was all I had in me this morning!
Pause Overhead Squats x 2 reps (3 sec hold)
45-55-65-70-75%
45-60-70-75-80# (did 3 reps each instead of 2, oops)
Run 1 mile with a 40# sandbag
10:00 (PR)
did 11:32 in Nov. 2/ 2017
OHS x2 w/ 3 sec pause
105-125-150-160-175
Mile with 20# vest and 80# sandbag
10:10
OHS
45-55-65-70-70
CFM mile with 40# sandbag
9:45
Pause Overhead Squats x 2 reps (3 sec hold)
45-55-65-70-75%
45-55-65-70-70
Run 1 mile with a 40# sandbag
11:19
OHS x2 with 3 sec pause
45 – 55 – 65 – 65 – 65
Wrist was feeling tight and stiff, but not painful. First bar OHS since January!
CFM Mile (30# ruck + 40# sandbag)
15:55
Glad I went with the extra weight…still struggling with speed, but the weight felt good today. Plus, it makes a great perch for the sandbag.
Pause Overhead Squats x 2 reps (3 sec hold)
45-55-65-70-75%
35-55-65-75-85-95#
Started to flex knees in @ 95#… but overall felt much better than in previous OHS
Stance: wider feet seemed to allow more space to keep upright
Run 1 mile with a 40# sandbag
Time: 8:20 (felt good… steady fast pace)
OHS to 100#
WOD rx’d: 12:40
I did it a minute and a half faster 5 years ago 🤦♀️
Pause Overhead Squats x 2 reps (3 sec hold)
45-55-65-70-75%
95-110-125-135-155
Run 1 mile with a 40# sandbag
9:36
Thanks Ingrid!
OHS with Darlene
X 2 with 3 sec pause
15, 15, 20, 20, 25, 25
Form work because my shoulder is always cranky.
CFMile as RX
12:10
2014 was 12:07. No improvement; no loss of ability either. This Old Fart will take it!
Pause OHS x2
40/45/50/55/60
CFM Mile
Shuffle 1 Mile w/40# Sandbag
Time: 16.00 (2yrs ago 37 secs slower so a PR!)
OHS 3 sec pause X 2
45-55-65-70-75
CFM Mile with 40# – 16:59
Thanks for the class Amanda.
OHS
75-95-115-125-130
CFM mile with 40#
11:52
PR of 13 seconds
OHS
40-40-60-65-70#
CFM Mile: 10:47
Did this earlier this summer in 10:45, but did a walk-in that time. Tried to keep a steady pace this time, guess it didn’t work out for me lol
Pause Overhead Squats x 2 reps (3 sec hold)
45-55-65-70-75%
45-55-65-75-80#
Run 1 mile with a 40# sandbag
Time: 12:58
Pause Overhead Squats x 2 reps (3 sec hold)
Scaled to Front squats
45-55-65-70-75%
30-35-45-50-55#
Run 1 mile
12:18
Tried a couple reps of the OHS was sore on the back so switched to Front Squats. Also ran the mile with no sandbag because of back.
OHSx2 w 3 sec hold
65-80-95-105-115 (based on 150#)
CFM mile with 40# sandbag
8:56 – PR of 1:12 from June 20th 2014
Thanks Kevin!
OHSx2 w 3 sec hold
65-75-85-95-105
CFM mile with 40# sandbag
15:23
OHSx2 w 3 sec hold
15#
CFM mile with 40# sandbag
09:25