warm up
focus: overhead squat
-stance/foot placement
-active shoulders/elbows turned out
-pull hips down & in/full depth
-push head thru frontal plane @ bottom
1-5-1 ladder:
burpees
pull ups
workout
max reps of bodyweight ohs in 10mins
5min rest
3RFT
push ups x 50
double unders x 100
(if you can't double under, attempt to do so by jumping and spinning rope as fast as hell...each attempt is 1 rep. MORAL OF THE STORY: learn to double under - unless you have one arm, there are NO excuses)
5min rest
2K row for time
have the coach/trainer mix up the order of events for you to perform.
post to comments your order of work & ohs reps/metcon time/row time.
beth-ann, currently deployed overseas, maintaining her skills & qualifications...
what are you doing to maintain yours?
focus: overhead squat
-stance/foot placement
-active shoulders/elbows turned out
-pull hips down & in/full depth
-push head thru frontal plane @ bottom
1-5-1 ladder:
burpees
pull ups
workout
max reps of bodyweight ohs in 10mins
5min rest
3RFT
push ups x 50
double unders x 100
(if you can't double under, attempt to do so by jumping and spinning rope as fast as hell...each attempt is 1 rep. MORAL OF THE STORY: learn to double under - unless you have one arm, there are NO excuses)
5min rest
2K row for time
have the coach/trainer mix up the order of events for you to perform.
post to comments your order of work & ohs reps/metcon time/row time.
beth-ann, currently deployed overseas, maintaining her skills & qualifications...what are you doing to maintain yours?
9 comments:
caleb. 29@160/14:43/7:52
Sherry...bw 114#... OHS x54@#65/row 9:16/29:59 ; (
wrists felt a little wobbly but def doing a little more weight on the OHS next time...
stoked..had good time and i didnt have to resort to mod pushsups... but I SUCK at double unders! uhhhhhhhhh.......
Angie from Wisconsin
F37/BW150
1. OHS @ 90 lbs (have wrist injury) - max reps = 41 in 10 minutes
2. Push up/Double Unders Rx ~ 13:40 (WoW~ Tougher than I expected!)
3. 2000K Row ~ 9:30
Rolf.bw 170lbs: OHS#130 21x / PU's/DU's - 16:30
Ralph OHS w/#95 - 15x/ DU's/PU's - 11:59
bou?
rene'?
rob. I will have to take care of the ohs tomorrow. Took my son Raymond to the airport today. He'll be back in sunny Fla. tonight! (even if it's chilly you guys have it made!)
What sub do you guys recommend for a 2k row? we have done a lot of sdlhp lately.
ryan w.193bw.mod
r1) 7:49 row
r2) 40 ohs @ 95
r3) 27:54..i did 50 du's each round...but...i did them..kicking and screaming....have a great weekend guys...
AM WOD
To many ohs yesterday
Part 1. #20 vest, 100 dead hang pull ups, working the phalanges.
Part 2. 2k row
Part 3. 3rft 50 push ups + 100 double unders
PM WOD
Random acts of kindness:
21 #45 thrusters
47 big box jumps
20 pull ups
400m OH keg carry
10 rope climbs
Working various punches to the point of exhaustion.
Complements of Turbo J
omg gross. I googled "duck butter" Whats wrong with ya'll
AM
3RFT w/ 20# Vest:
135# Squat Cleans x 10
Push Ups x 20
Rope Climbs x 3
PM
Today's wod
turbo. 158bw. rx. 5:58//OHS: 57 @ 160#/Push Ups-DUs: 10:49/Row: 7:36
I tried to list my skills & qualifications, but the website has a 4,096 character limit per entry.
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