Tuesday, October 5, 2010

VOLUME: OVERHEAD SQUAT

skill
overhead squat

focus
high hang snatch
-hang snatch pulls
-hang snatch high pulls
-hang power snatch
-hang snatch
3x3 @ 45#/30#

work
50% 1RM x 10
85% x 3
65% x 8
90% x 2
75% x 6
95% x 1

400m run
20#/12# wall ball shots x 50

9 comments:

  1. rob in ger05 October, 2010 05:20

    Good Morning Jax!!!
    3Chicks 1 Bar:

    Lisa.19:25 Getterr better everyday.
    Reid.5:51 rx
    Rob. 7:34 rx.

    Bumpers are set up about 8 yards from were our set up was.

    Stay Strong guys!

    ReplyDelete
  2. Anonymous05 October, 2010 08:08

    Rapids Crew ~

    El Tigre' (205bwt) ~ Volume/Form for OHS / 4:58
    Britt (155bwt) ~ 175# for 95% / 5:05
    Feidt (210bwt) ~ 140# for 95% / 6:11
    tb (185bwt) ~ 225# for 95%~FAIL / 210# for 90% was Good / 5:57 (30-10-10 Wall Ball)

    Lungs burning on everyone after post WOD...Coughing will keep up all day as a little reminder of the work output for the AM! Can't wait for tomorrow...

    ReplyDelete
  3. Unknown05 October, 2010 11:10

    Deb: OHS 45#/75#/55#/80#/65#/85#
    7:15 rx

    Cliff OHS 65#/115#/85#/120#/100#/125#

    ReplyDelete
  4. Anonymous05 October, 2010 16:42

    Chrissy
    Found myself a playground with a pullup bar, sweet!!
    10-1 pullups & pushups- 4:12
    200 du's 8:25. Rock my life. Poor innocent Hawaiians had to listen to me cuss out my jump rope. Clearly it was it's fault. Did I mention I was at an elem school playground? I've been kicked out of lots of places.. Figured I'd try this. No thank you RH for programming this today!

    Miss you all!

    ReplyDelete
  5. Anonymous05 October, 2010 19:33

    ryan w.194bw.rx.6:38

    overhead squats felt good tonight...no tootsie roll with the knees........

    ReplyDelete
  6. Anonymous05 October, 2010 20:59

    nate.190bw.rx.5:53

    Shoulders felt like jello puddin' after all the OHS.

    ReplyDelete
  7. Steve05 October, 2010 21:20

    rx. 4:47, just like my bestie!

    ReplyDelete
  8. Anonymous05 October, 2010 21:39

    Travis G rx. 4:59.

    ReplyDelete
  9. Anonymous06 October, 2010 09:50

    Lorena

    8:47

    ReplyDelete

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