Amanda is hosting a 2-hour running clinic on June 4th at 7pm. For details and registration, click HERE.
Overhead Squats
Build to a heavy set of 3
For time:
45 Deadlifts, 115/75
35 Hang Power Cleans, 115/75
25 Push Jerks, 115/75
15 Overhead Squats, 115/75
It’s not heavy, but it’s going to feel like it. Break up the reps at the right time, or it may come back to bite you later on. OHS will be your limiting factor, so choose your weight wisely.
Compare to Oct.9/18
Overhead Squats
Build to a heavy set of 3
(20# WU) 25-35-40-45-55#
For time: (12 min cap)
45 Deadlifts,
35 Hang Power Cleans,
25 Push Jerks,
15 Overhead Squats,
7:42 @ 40#
Good job Lynne, Heidi & Gabe! Thanks for the OHS tips Shane.
Overhead Squats
Build to a heavy set of 3
stick-35-55-65-75-85#
For time:
45 Deadlifts, 115/75 – 105# 15-15-14
35 Hang Power Cleans, 115/75 – 105# 1DL+ 14-12-9 (or something like that)
25 Push Jerks, 115/75 – 105# – sets of 5
15 Overhead Squats, 115/75 – 65# 9-6
Time: 8:16
Thanks for the OHS tips Cara!
Overhead Squats
Build to a heavy set of 3
85 – 95 – 115 – 125 – 135 – 155
WOD as Rx’d
45 Deadlifts @ 115# (24/20)
35 Hang Power Cleans, (15/12/7)
25 Push Jerks, 115/75 (10/8/7)
15 Overhead Squats (9/6)
Time: 7:06
Last time: 5:32 @ 95#
WUx1 + 800m run + CS
Overhead Squats
Build to a heavy set of 3
80-90-105-115-125-135
WOD @9 5#
For time: (12 min cap)
45 Deadlifts,
35 Hang Power Cleans,
25 Push Jerks,
15 Overhead Squats,
Time –> 8:33 PR of 41 seconds.
Slow and steady. OHS were slippery. Next time use gloves.
Well done 6am ladies!
Thanks Shane!
Cara helped me tremendously , wonderful coach!
Thanks Jenn! Love coaching you, don’t be too hard on yourself 😉
WUx1 + 400m run
Overhead Squats
Build to a heavy set of 3
65-75-85# went lite….
WOD @ 85#
For time: (12 min cap)
45 Deadlifts,
35 Hang Power Cleans,
25 Push Jerks,
15 Overhead Squats,
7:24
Last time was 5:34 @ 65# so is 20# pounds more better with the slower time?
#MoBetter…
Overhead Squats
Build to a heavy set of 3
135 – 155 – 175 – 195 – 205 – 225 (x2) failed on the last rep… turns out exhaling on the way down with weight overhead is not recommended. 🤣
Overhead Squats
Build to a heavy set of 3
85 – 95 – 115 – 125 – 135 – 155
WOD as Rx’d
45 Deadlifts @ 115# (24/20)
35 Hang Power Cleans, (15/12/7)
25 Push Jerks, 115/75 (10/8/7)
15 Overhead Squats (9/6)
Time: 7:06
WOD as Rx’d
45 Deadlifts @ 115# (15/12/10/7)
35 Hang Power Cleans (12/10/7/5) I think
25 Push Jerks (10/9/6)
15 Overhead Squats (unbroken)
Time: 6:21
Thanks Cara!
Wow that was weird… copy paste error 🤦♂️
Overhead Squats
Build to a heavy set of 3
135 – 155 – 175 – 195 – 205 – 225 (x2) failed on the last rep… turns out exhaling on the way down with weight overhead is not recommended. 🤣
WOD as Rx’d
45 Deadlifts @ 115# (15/12/10/7)
35 Hang Power Cleans (12/10/7/5) I think
25 Push Jerks (10/9/6)
15 Overhead Squats (unbroken)
Time: 6:21
Thanks Cara!
Wasn’t supposed to workout today, buttttt quick little barbell wod is hard to turndown, so did this in OG after coaching
WOD Rx:
5:01
DL: 15-15-14-1 (1 DL to start HPC)
HPC: 14-11-9-1 (1 HPC to start PJ)
PJ: 15-10
OHS: 15
OHS
X 3
65-95-115-125-135
WOD RX’D 8:13
Thanks Shane
WOD rx’d: 10:47
Daniel: rx’d, 9:03
Fun, fun, fun wod!
Overhead Squats
Build to a heavy set of 3
95-115-135-155
WOD @ 105#
For time:
45 Deadlifts
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats
8:19
PR of 10#
Ohs up to 225 x 3 pr
Wod rx’d
4:33
Very fun wod, messed up and did 8-10 push press instead of push jerk
Thanks for the great class Cara!!
Overhead Squats
Build up to #80
For time: (12 min cap)
45 Deadlifts,
35 Hang Power Cleans,
25 Push Jerks,
15 Overhead Squats,
8:40 at 50#
OHS x 3
60-70-80-90-90
Not feeling these today. Felt super heavy
WOD with 65#
Time 8:08
Note for next time: I probably can do 75# on a a better day. ….for future consideration
Overhead Squats
Build to a heavy set of 3
55-65-85-105-115
For time:
45 Deadlifts, 115/75 – 75# (25,19,1)
35 Hang Power Cleans, (15,10,9,1)
25 Push Jerks, 115/75 (8,7,5,5)
15 Overhead Squats, (9,6)
Time: 7:21