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Overhead Squat x3
60-65-70-75%
AMRAP in 7 min
7 OHS (115/85#)
10 Box Jumps (24/20”)
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm
20 Wall Balls
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Not gonna make that 7 am open gym.
WUx1 Mob
Group WU and Mob
Overhead Squat x3
60-65-70-75%
95-125-135-145-155
AMRAP in 7 min
7 OHS (95#)
10 Box Jumps (24”)
4rounds 1box jump
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm 25
20 Wall Balls
2rounds 10
166 total
Overhead Squat x3
60-65-70-75%
45-45-55-65#
AMRAP in 7 min
7 OHS (35#)
10 Box Jumps (24”)
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm (25#)
20 Wall Balls (14#)
Total Reps: 192
OHS x 3
60#-65#-70#-75#
WOD
AMRAP in 7 min
7 OHS (55#)
10 Box Jumps (20”)
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm (25#)
20 Wall Balls (10# @ 10′)
Total Reps: 178
Overhead Squat x3
60-65-70-75%
WU – (65# x 2) – 75# – 85# – 95#
AMRAP in 7 min
7 OHS (115/85#)
10 Box Jumps (24/20”)
4 Rnds – 68 Reps – Knee slowed me down…voodoo band session.
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm
20 Wall Balls – 8 Push Press
2.5 Rnds – 46 Reps
TOTAL REPS: 114
OHS x3
135-155-165-175
AMRAP in 7 min
7 OHS (115 on axle bar – ouff!)
10 Box Jumps (24”)
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm (45#)
20 Wall Balls
WOD 1 – 102
WOD 2 – 128
Total – 230
Then an hour of squash with Bill and Jeff. Sweaty morning!
Overhead Squat x3
60-65-70-75%
85-95-115-135-145
AMRAP in 7 min
7 OHS (85#)
10 Box Jumps (20”)
6Rounds 1OHS
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm – 40#
20 Wall Balls
3Rounds 1DB Snatch
Thanks Shane!
mob wux1
group mob
overhead squat (front squat from the floor)
95×3 115×4 115×4 115×4
AMRAP in 7 min
7 OHS ( front squat 85#)
10 box jump 20 in
rest 2 min
AMRAP in 7 min
10 DB snatch 25 #
20 wall ball 14#
total 210
Overhead Squat x3
60-65-70-75%
35 – 45 – 55 – 65 all done with a fair amount of confidence (and some long pauses at the bottom) but when I went to go do 70, I wasn’t sure my shoulder would stay stable, so I didn’t try.
AMRAP in 7 min
7 OHS (45#)
10 Box Jumps (20”)
4 rounds even
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm 20#
20 Wall Balls 10# 10′
3 rds + 5 dbs
Total: 193
Thanks for the fun class, les boys!!
OHS x 3
55-65-70-75#(pr)
WOD 1 55#,20″ – 85 reps
WOD 2 15#,10# – 117 reps
Total 202
Thanks Shane
Great Wod, very deceiving
Wod rx’d 212 reps
Did at OG on Jan. 2
Overhead Squat x 5
65-85-95-105
AMRAP in 7 min
7 OHS (scaled 85#)
10 Box Jumps (scaled 20″)
4rounds + 8 WB
Rest 2 min
AMRAP in 7 min
10 DB Snatch/arm 25#
20 Wall Balls (scaled 14#)
2rounds + 20 DBS
Total 183