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.
WOD:
Today's WOD will start off 'easy' and get progressively harder!
AMRAP 20
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.
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.
4 comments:
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!
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.
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.
3.5 rds
OHS: 31, 28, 27
did this solo...no partner...
AMRAP 20:
ran ~250m
10 x C2B pull-ups
ran ~250m
OHS w/ increasing weight for time equivalent to run/pu/run
rest 1 min
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