Overhead Squats
5-5-3-3-1-1
‘Josh’
21 Overhead Squats (95/65#/50%)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Compare to Oct.16/17
Overhead Squats
5-5-3-3-1-1
‘Josh’
21 Overhead Squats (95/65#/50%)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Compare to Oct.16/17
Overhead Squats
5-5-3-3-1-1
45-60-75-90-100-115# Thanks for sharing the bar Corinne, great morning working on these!!
‘Josh’
21 Overhead Squats (55#/50%)
42 Pullups *ring rows
15 Overhead Squats
30 Pullups *ring rows
9 Overhead Squats
18 Pullups *ring rows
Time: 7:04 – Thanks for the class Shane!
October 2017 time was 7:58 with 45#
Overhead Squats
5-5-3-3-1-1
95-115-135-165-185-195
‘Josh’
21 Overhead Squats (95#)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
10:23 a bit slower than last time apparently was 9:53
Thanks Shane!
Powerlifting class:
Deadlifts:
40%-50%-60% x 5
70%-75%-85% x 3
85%-90% x 1
95% (max of 5 reps)
125-150-180-210-225-240-255-270-285
Got all 5 reps at 285! Wasn’t expecting that! 🙂
Good mornings: 3 x 10
66-85-95
Bent over barbell rows: 3 x 10
100-110-115
Thanks Shane!
Og, mobility and Wu
Crossover symmetry
EMOTM for 10 min
Power clean and jerk
95/115 as a Wu 135/145/155/165/175/185/195/205/215/225 F
Wod: Amrap in 16 min
30 du’s
15 wallballs @ 20# (all unbroken)
30 du’s
15 kbs @ 53# (unbroken)
5 rds + 80 reps rx’d
21-18-15
Ghd situps and 15 sec L-Sit between sets
OHS
5-5-3-3-1-1
45# – 45# – 50# – 55# – 65# – 70#
‘Josh’
21 Overhead Squats (35#)
42 Pullups – ring rows
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time : 8:24
2 minute and 5# PR from October!
Accidentally loaded extra 2.5#s on my bar; intended to use 30# (same weight as last time). Awesome surprise double PR.
OHS
45-60-75-90-100-115
WOD
65# and 15 pull-ups – 5 each round remainder ring rows
(OHS 21-8&7-9)
11:28
2017 12:29 with 55# and all ring rows
Thanks for sharing bar Christie! 🙂
Thanks Shane
AMRAP in 20 min
400m Run
40m Burpee Broad Jumps
4 rounds
Messed up on the broad jump the first 2 rounds so increased it the 3rd and did the length of the gym and 3/4 the way back after the last run