Tuesday, 12/07/10

For time:
21-15-9 reps of:
Deadlift (225/155)
Overhead squat (135/95)

Post time to comments.

WOD Demo with Chris Spealler - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]

Note: the video with Heather Bergeron shows how you can scale the weight on this workout (she does it with her daughter who is 10).  Make sure you scale the weight for your fitness level so you can keep the intensity up in the morning.


SG said...

9:54 at 135 DL and 65 OHS

Adam said...

10:30; 135 DL & 45 OHS (PR, lame but finally able to do a whole workout with 45 OHS)

JWM said...

8:01 with 185 DL and 75 OHS

I was fighting a losing battle with THS this morning!

ErinM said...

8:05 with 85 DL and 45 OHS.

Each set unbroken.

Anonymous said...

6:38, 225lb DLs and 95LB OHS. Might have gone a little heavier on the OHS, but 135 is daunting...

Matt said...


10:40 @ 225lbs deadlift and 105lbs OHS. What a hip smoker.

Mac, great effort. You're right, 135 is daunting...I can't even do it.

Kings said...

7:12 as Rxed(225 & 135).

The transition from DL to OHS had more of an impact on my shoulders than I thought it would.

JWM said...

Kings, I was hoping you would be there this morning to motivate me with you OHS performance but glad to see you did it anyway. Smoking!

JC said...

8:55 @ 155 DL and 65 OHS

Lunchtime WOD. That was a killer combo for someone who hasn't done DL and OHS in a while.

Matt said...


You're a beast.

MikeRothenb said...

5:56 w/ 225lb DL and ~30lbs OHS
still nervous about heavy weights on the overhead squat w/ my shoulder. I think its just a mental barrier.

been missing the morning crew this week. probably wont make it this week tho, I've got a PT test on Thursday.

Kings said...

Thanks, guys. It was definitely a wheel house workout for me. I do have a special love for OHS.

Tex said...

Still can't do OHS so I did Helen


then a few hours later
5x5 Shoulder Press
3x3 Dead Lift
325, 330, 335

jswobe said...


185 DL
65 OHS

bad form on OHS...more work needed...

BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD