Tuesday, October 8, 2013

Posted by on Oct 8, 2013 in WOD | 7 comments

Strength 5x3x2 @75%

Then

6 min cap

3 Rounds
15 Overhead Squats 95/65
15 Bar Over Burpees

You do not need to stand up for the Burpee before jumping over bar. Two foot take off. No prancing hops.

Bar must be controlled to ground. If dropped from above hips you have 10 Burpee penalty on the spot! Protect your equipment!

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7 Comments

  1. This workout seems oddly familiar…

  2. pre-1.45 mile run
    strength-5×5 @ 100# press, this was my 75% of recorded 1RM.. i need to redo this as even 100 felt ‘light’.
    wod-4:54 RX’d

    I almost took today as a rest day till i seen OHS’s in the WOD… only move i have in my wheelhouse so i had to come in. rest day wednesday.

    Way to go nooners, everyone was working hard today. love being in that environment.

  3. Strength- squat cleans @65lbs and 200m rows 🙂
    Wod- 2+8!. 30 back extensions and 30 GHD sit-ups.
    Awesome job everyone

  4. strenght – sumo dead lifts at 225

    wod – 5:45. great wod, horrible performance. at the onset of a cold, and today was not that great.

    great job to a small 1pm class though.

  5. Worked on box jumps instead of strength 🙂

    WOD : 2 + 4 @ 55lbs….OHS not my fav …but feeling better about them each time !!!

    Nice job noon crew!!

  6. Strength – push press at 85lbs

    Wod 2 + 7 @55lbs

    That was a tough one!! Good work 430 crew. After a bit of time away it was nice to be back 🙂

  7. Strength: cleans @ 105#
    WOD: 2 + 10 @ 45#
    This was tough..OHS suck, and bar over burpees not a treat either! nice work everyone