Wednesday, 12 DECEMBER 2012

Announcements:  Today we will meet in the 3rd floor weight room.  Try to get there as early as possible so we can secure some space.  It is a partner WOD, so pair up with someone of near equal ability.

Equipment needed:  Barbell w/ appropriate weights standing by.

Warm-up and instruction:  Matt will demo the overhead squat and Adam will discuss points of performance.


Today's WOD will start off 'easy' and get progressively harder!

Person A - max reps of overhead squat (start at 45 lbs.) while partner is gone
Person B - run down to 62 room and knock out 10 x chest to bar pull-ups!
Once Person B returns, switch roles and when both are complete that is one round.
Rest 1 minute while you change weight and record the number of reps for each round.

NOTE:  Start with the barbell (45 lbs.) for the overhead squats and increase the load by 20 lbs. at the end of each round. 
NOTE2:  Scale as needed!  If you can't OHS the same amount as your partner, scale as needed to maintain intensity.
NOTE3:  Use the stairwell closest to the 3rd floor weight room to go to and from the weight room.
NOTE4:  If doing solo, do the run and pull-ups to start each round and then do OHS for equal amount of time each round.

Post number of rounds complete and partner's name to comments.


Adam said...

dang fire alarm scared off RK this morning!

Matt and I partnered up and made it through 3 complete rounds + 9 OHS (@ 105 lbs.) on the 4th round.

1st round: 97
2nd round: 70
3rd round: 42
4th round: 9

For me the C2B pull-ups were tough and the OHS for round 1 and 2 got to be painful on the wrists!

R.K. Barker said...

I would have done the WOD, but with the fire alarm and all I only would have been able to go for about 10 minutes. I hate OHS, and this WOD reminded me why! I worked with me and myself and got through 3 rounds. I only increased the OHS by 10 pounds for the second, and then 20 for the third (ending at only 75 pounds), I need to do more OHS!

1st Round: 18
2nd Round: 14
3rd Round: 9 (attempted the 10th, but failed right as time expired)

I missed the morning crew, but it was nice to be able to do the full WOD.

Mickey said...

i love OHS but sadly this morning was far from ideal; still sick as a dog, also had a health and welfare inspection this morning.

had my combatives final today too. lets just say that I didn't fight to my full potential. oh well.

que sera, sera.

jswobe said...

3.5 rds

OHS: 31, 28, 27

did this partner...

ran ~250m
10 x C2B pull-ups
ran ~250m
OHS w/ increasing weight for time equivalent to run/pu/run
rest 1 min