warm up
1000m row @ an easy pace
10 hspu
20 abmat situps
30 air squats
40 double unders
30 back extensions
20 jumping pull ups
10 clapping pushups
workout
weighted pull ups 5 x 1
working up to 1RM
rest
ohs 5 x 5 warm up sets
ohs body weight for max reps
post 1RM/reps for score
1000m row @ an easy pace
10 hspu
20 abmat situps
30 air squats
40 double unders
30 back extensions
20 jumping pull ups
10 clapping pushups
workout
weighted pull ups 5 x 1
working up to 1RM
rest
ohs 5 x 5 warm up sets
ohs body weight for max reps
post 1RM/reps for score
name . bodyweight . poundage . reps
ReplyDeletesteve c . 205 . 80# . work to 1RM - 175#
jv . 115 . 90# . 8 @ 115#
josh c . 185 . 80# c2b . ?
harry s . 220 . 50# . work to 1RM - 160#
swaygo . 190 . sherry(120#) . dna
sherry . 114 . 36# . dna
cav . 163 . 70# . ?
turbo j . 155 . 170# . 9 @ 155#
rey . 215 . 90# . dna
caleb . 160 . ohs therapy
dustin . 165 . 35# . 14 @ 95#
harry e . 260 . dna . 17 @ 70#
topher . 185 . 40# . ohs therapy
bond . 175 . 120# . 1 @ 175# then ohs therapy
ryan . 200 . 32# . ohs therapy
russ . 160 . 120# . 16 @ 160#
strong work today to those who were able to pull heavy. several of us were able to pull over 100#.
the ohs @ bodyweight reps is a crossfit benchmark. the first is to be able to do at least your bodyweight. from there, the next benchmark @ bodyweight is at least 15 reps. for many of us (and our fault for not doing ohs enough), we had to turn this workout into an ohs clinic. remember, form before load before intensity.
Rob/210/96#. ohs therapy
ReplyDeleteRolf/?/45#. ohs therapy; then 9x72#
Ralph/?/22,5#. learned the ohs today. Very impressive.
Christian/?/22,5#. ohs therapy as well. then 5x72#,
maria / 115 / 50# / 3 @ 105# (pr)
ReplyDeleteWarm-up set helped tremendously.
Sweet pics!
good work, group germany!
ReplyDeletemaria - glad to hear the warm up complemented the workout well for ya. its feedback like this that makes what we do even better. thanks!