Tuesday, 03/01/11

21-15-9 reps of:
Sumo deadlift high-pull (95/65)
Overhead squat (95/65)

Do not be affraid to scale these weights. As you consider what weight will work well for you, plan to use the same bar for both exercises.

Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).

Dave Lipson and Camille Leblanc-Bazinet on today's WOD - video [wmv] [mov]

Michael Giardina, Lucas Brainerd and Ken Gall on today's WOD - video [wmv] [mov]


Adam said...

6:20 w/ 65 lbs.

I probably should have been at 75#, but it would have slowed me down a bit. Good WOD, it's been a while since we've done OHS.

SG said...

7:26 at 65 lbs

njc said...

8:44 @ 65lbs

Need work on:
deeper squats
wrist strength/flexibility

JWM said...

I somehow tweaked my back in the last 24 hours. Started the WOD at 75 lbs and retweaked it at rep 18 on the first round so I skipped to the overhead squats and did those instead. Got all the OHS unbroken and did not go back to the SDHP to avoid getting hurt.

Nick B said...

5:35 as Rxd
broke up the 15 SDHP to 10 and 5- should have pushed through.
all else unbroken

good WOD

Matt said...


6:45 as Rx'd

Kingsley said...

3:53 as Rxed.

Had to reposition my hands on set of 15 SDHPs; o/w it was straight through.

I enjoyed this workout.

ErinM said...

After finishing Military Movement and Combatives on Monday with a bum elbow, I woke up this morning not able to do anything with it. So running WOD instead:
200 - 45
400 - 94
600 - 2:44 (with slip on ice)
800 - 3:34
800 - 3:31
600 - 2:38
400 - 98
200 - 43

All of these were done on Shea Track, 1/2 of which is covered in snow and ice, so I had to run in anywhere from the 2nd to the 7th lane all the way around, adding significant distance to each leg.

jswobe said...

5:56 @ 65 lbs

OHS improves...slow but sure...

Aberdeen Proving Ground, MD

baby huey said...

4:23 with 75 lbs. should have done at least 85 but don't feel comfortable with ohs

Sodak said...

5:55 at 55lbs after our track wo of 4x800 (50 jog/50 sprint)

Sorry I missed the morning crew... I love homework.

Neal said...

Just wanted to give a shout out to all the B&G ninjas out there! Hope life is good…

We at Iron Major borrowed a page out of your book this morning and did Dead Man Walking. Had a crew of around 30-35 show up…everyone loved it.

Jake and Scotty, gimme a holler sometime…would love to learn what new stuff you guys got goin on up there…we’ve got a few things to share with you as well. Any of you guys coming to Leavenworth this summer?

Great to see some of you still manage to drag yourselves outta bed every once in a while (or at least smash out the WOD at some point during the day!)...legend. Bobby, Justin, Tex, Lacie, and several others…uhhh, let’s just say, you’re missed. Just kiddin...you guys are all heroes in my book. Please tell the whole crew I said hello...take it easy.

Joe said...

3:40 @ 65#
Amanda 3:37 35# kb sdhp 15# ohs
Megs 4:34 35# kb sdhp 15# ohs
O.G 4:39 35# kb sdhp 15# ohs

Dan said...

6:30 as Rx'd

Could have done better, but I experienced euphoric THS between the 21 and 15 round.

jodi said...

12:37 as Rx'd

had to keep breaking up the reps--slowed me down.

2001 A-Man said...

18:02 - Did the 28 Feb WOD with Sam. The I thought I was going to fall from the ropes during the third set.