ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Hindu Push-ups
7 x ‘American’ KB Swings
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload. Increase weights with each set as form allows.
Overhead Squat 5-5-5-5
Post loads to comments.
“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)
Post rounds/reps completed to comments.
OHS: 5 x 205lbs
“13.2”: 210 reps rx’d
OHS: 105# x5 (woof, gotta work on the overhead and getting better strength back into the left shoulder)
WOD: 222 Reps RX during the open in 2013. 265 Reps RX today. Employed step strategy on the box today, which I hadn’t in 2013. It allotted for a 43 rep gain!
Still feeling a bit tight today. PT and Mob tonight.
“OHS” : 65# x 3
“Open WOD 13.2″ : 141 reps @ 95#/24″ Box
(Previously in Open 155 @ 95/20” Box (Masters)…sooo?
“OHS” : 65# x 3
“Open WOD 13.2″ : 141 reps @ 95#/24″ Box
(Previously in Open 155 @ 95/20” Box (Masters)…sooo?
Overhead Squat: 5 × 145#.
“Open WOD 13.2”: 152 reps (5+2) Rx.
Hmm. Looks like the server clock time is off. I posted this at 7:53 PM, not 8:53.
OHS: 155 x 5, taking it easy on the knees…
13.2: 160 reps rx’d
OHS: 125x 5 (10# PR)
13.2: 165 rx