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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.
on

14 comments:

  1. LTC GrecoDecember 7, 2010 at 6:42 AM

    9:54 at 135 DL and 65 OHS

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  2. AdamDecember 7, 2010 at 6:57 AM

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

    ReplyDelete
  3. JWMDecember 7, 2010 at 7:01 AM

    8:01 with 185 DL and 75 OHS

    I was fighting a losing battle with THS this morning!

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  4. ErinMDecember 7, 2010 at 8:41 AM

    8:05 with 85 DL and 45 OHS.

    Each set unbroken.

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  5. AnonymousDecember 7, 2010 at 11:24 AM

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

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  6. MattDecember 7, 2010 at 11:57 AM

    Aloha,

    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.

    ReplyDelete
  7. KingsDecember 7, 2010 at 1:29 PM

    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.

    ReplyDelete
  8. JWMDecember 7, 2010 at 2:56 PM

    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!

    ReplyDelete
  9. JCDecember 7, 2010 at 2:58 PM

    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.

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  10. MattDecember 7, 2010 at 3:50 PM

    Kings,

    You're a beast.

    ReplyDelete
  11. MikeRothenbDecember 7, 2010 at 5:30 PM

    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.

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  12. KingsDecember 7, 2010 at 5:31 PM

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

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  13. AnonymousDecember 7, 2010 at 9:24 PM

    Still can't do OHS so I did Helen

    7:57

    then a few hours later
    5x5 Shoulder Press
    105,105,105,105,105
    3x3 Dead Lift
    325, 330, 335

    ReplyDelete
  14. jswobeDecember 9, 2010 at 10:30 AM

    10:25

    185 DL
    65 OHS

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


    BEAT NAVY! USMA '00
    BRTRC -- People, Technology, Excellence
    Aberdeen Proving Ground, MD

    ReplyDelete