Have you ever picked up a hitchhiker?
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
9-15-21 reps
OHS (95/65#/50%)
Ring Dips
Compare to Sept.8/15
Also check the compare link for a great explanation on why we train with percentages of our maxes.
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5 – 95#
9-15-21 reps
OHS (95/65#/50%) – 95#
Ring Dips – High Box Dips – feet back
TIME: 5:42
QOD: yes
WOD: 35#, 20” box dips
5:19
Happy birthday coach Shane!!
Overhead Squat
5-5-5
wu(45 – 65) 95#
9-15-21 reps
OHS (95/65#/50%) @80#
Ring Dips Scaled to High Box Dips 30″ – feet forward
TIME: 6:31
WOD rx’d: 9:49
21 second PR!
QOD: I don’t think so
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
135-155-155-155-155 with Shane
9-15-21 reps
OHS (95/65#/50%)
Ring Dips
7:22 rx
First two sets of ohs were unbroken and then i broke up the last set into 11-5-5
ring dips I did sets of 3 until the last round…then i did singles
I had a ton of wasted time on the ring dips…I should do these more often
Overhead Squat @ 70%
5-5-5
All sets @ 75#
9-15-21 reps
OHS (95/65#/50%)
Ring Dips
Time: 6:50 @ 50#
Overhead Squat @ 70%
5-5-5
All sets @ 110#
9-15-21 reps
OHS -85#
Ring Dips
Time–> 6:00 – PR of 5:41 from September 8, 2015
Next time RX’d
Thanks Shane!
OHS 9-15-12-9
WOD as Rx’d
7:28
8:20 rx