Omar

10-20-30 reps
Thrusters (95/65# or 60% PP)
15-25-35 reps
Bar-facing Burpees

Scale: 5-10-15 + 10-15-20 reps

*Time cap: 20 min

A flippin' good time
A flippin’ good time

22 thoughts on “Omar”

  1. Outch… Omar…

    Mobility
    WU x 1
    250m row

    Strength : Push Press
    45-50-60-65-70

    WOD “Omar”
    10-20-30 Thrusters (50lbs)
    15-25-35 Bar facing burpees

    Time : 15:14

    Thanks Ron for excellent coaching 🙂

  2. Mobility
    WU x1
    250 m row
    Strength :
    Thrusters × 5
    45-95-105-115-125
    Wod : Omar

    10-20-30
    Thrusters @ 95#
    15-25-35
    Bar facing burpees

    Time : 14.20

    Fun class thanks Ron.

  3. Heather Colleen

    Mobility
    WU x1
    250m Row

    Strength: OHS x5<–First time officially "in rotation" since injury

    stick – stick+5# – black bar thing – 15# bar – 20#

    Now…to build some strength back up!

    WOD: Mini Omar
    5-10-15 Thrusters #40
    10-15-20 Burpees

    Time: 9:09

    I have a feeling that August is going to be a very humbling month.

    1. Scaled to ensure proper form i.e. not kill my back. Felt alright, but tiring by the end.

      Also i totally ripped the crotch on my shorts on thrusters.

  4. Mobility
    400m Run
    WU x 1
    250 m row
    800m Run

    Strength : Extra mobility

    Wod : Omar

    10-20-30 (scaled 10 5-10-15)
    Thrusters @ 95#
    15-25-35 (scaled to 10-15-20)
    Bar facing burpees

    Time : 11.53

    800m Run

    Thanks for coaching, Ron.

  5. Mob
    Wux1
    250m row.

    Strength- Thrusters
    45,55,60,65

    WOD
    10-20-30 reps
    Thrusters-45lbs
    15-25-35 reps
    Bar-facing Burpees

    First 10 of the thrusters no problem… 20, broken up in sets of 10…. Last 30 forget it, broken into 5.

    Taking a week off is great but your body really does forget. Pull ups, sit ups and push ups were a struggle.

    Great class Ron!

  6. WOD @ Home with Mario

    Mobility
    WU x2

    Strength : OHS

    35,40,45,50×5(PR) 55×4 (PR)

    WOD : “Omar” @40#

    10-20-30
    Thrusters
    15-25-35
    Bar facing burpees

    Time : 11:51

  7. Francis Lavoie

    Mobility
    WU x 1 + 250M Row

    Strength: Dead lift
    5 x 95-100-110-115-125

    WOD: Omar
    10-20-30
    Thrusters 95/65 or 60% Push press (done at 60)

    15-25-35
    Bar facing burpees (almost ate S*#% on my last set by tripping on the bar)

    Time: 14:50

  8. Mobility
    WU x 1

    Strength: Thruster practice
    45(10)-65(5)-65(5)-85(5)

    WOD “Omar” @ Rx
    10-20-30
    Thrusters @ 65#
    15-25-35
    Bar facing burpees

    Time = 12:30

    Ohhhhhh….I reeeeaaaaalllllly dislike ascending ladders….

    Great work to all those who took on this Hero WOD today. Fun class, Coach Ron 🙂

  9. 1st Sunday class ever! Don’t know why I though Kevin would take it easier on us cause it was Sunday!!

    Mob
    Wu x 1
    250 m row

    Dead lifts 5 rm to 155#
    (strenght training is tough when you don’t do it too often)

    Wod rx’d: 12:17

    Ascending scales are brutal!

    Thanks for coaching Ron!

  10. Mob
    WUx1
    250m row (almost forgot about this one)

    Cleans
    115 – 5
    130 – 5
    140 – 5
    145 – 5
    150 – 3
    Felt a little weak…though I find that standard in the AM workouts

    WoD:

    Omar

    10-20-30
    Thrusters (95)

    15-25-35
    Bar Facing Burpees

    Time: 13:20 Rx

    Felt pretty good the first round, but as soon as those numbers started going up, the fatigue really set in. I remember thinking to myself after 15 burpees on the last set that I was almost there only to realize that I wasn’t even half way. Killer workout. Good job to everyone in the 11am.

  11. mobility..

    cleans x 3
    95-115-135-155-175

    omar RX
    13:04

    note to future self on this one.. go harder on the burpees, its a hero wod not an active rest day! 🙂

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro