21-15-9
Medicine ball clean and shoot (20 lbs.) - do a med ball clean and then throw it up to hit a 10' target
Overhead squats (95 lbs.)
Hang power cleans (95 lbs.)
Run 1 x Comm's Loop (500 meters) after each round of exercises
NOTE: Scale as needed to maintain intensity.
Post time to comments.
Made up yesterday's WOD. Killer.
ReplyDeleteMatt - welcome to B&G, great to finally meet you.
ReplyDeleteI waited for Mac until 7 to start the WOD...no show, so I had to go at it alone. I haven't done OHS in a while (probably about a month) and mistakenly thought 95# was still doable. Not so much. Med ball clean and shoot are now on of my favorite exercises - great stuff.
20:20
OHS/Power cleans at 75# for 1st round, then down to 65# to maintain intensity.
Aloha,
ReplyDeleteThanks for the welcome, Adam.
21:03
I only broke-up the set of 21 OHS. I'm just slow.
24 minutes and change
ReplyDelete*OHS at 65 lbs b/c my shoulder hurts (dammit!)
That sucked. The MBC+shoot things were aggravating. I could not get a good rhythm. I also had to break up the HPC's too often.
Terrible today...
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
jswobe, don't beat yourself up man, it was a tough one after a pretty brutal week of shoulders.
ReplyDeletetomorrow will be a better day...
Matt, I should be at Arvin at 0545, hope you can make it.