Posts Tagged ‘overhead squat’

WOD
“Nancy”
Run 400m
Overhead Squat(95/65lbs) 15 reps
Five rounds for time
Record total time to comments

compare to 5-29-2010
or 3-13-2010

Run 400m

Overhead Squat (95lbs/65lbs) 15 reps

5 rounds for time

WOD
Snatch Pull (90%) 3 3 3
High Hang Squat Snatch (80%) 2 2 2
Overhead Squat (75%) 5 5 5 5 5
record loads to comments
compare to 2-8-2010

TAX DAY
WOD
“Three dates with Nancy”
Run 200m
OHS (~60% 1RM) 12 reps
3 rounds for time
rest 2 minutes
3 rounds + rest= one date
complete 3 dates, record load and time to comments
compare to 12-9-2009

WOD
Overhead Squat (135lbs/95lbs) 5 reps
Knees to Elbows 10 reps
Run 400m
5 rounds for time
record time to comments

WOD
“Nancy”
Run 400m
Overhead Squat (95lbs/65lbs) 15 reps
5 rounds for time
record time to comments
compare to 9-12-2009
or 12-9-2009

WOD
Max Effort Strict Press
9 x 1
—
OHS (95/65lbs) 21 reps
Run 800m
for time
record loads and time to comments
compare to these recent max strict presses: http://www.crossfitfullcircle.com/?p=2254

WOD
High Hang Snatch (ME) 1 1 1
Snatch High Pull 2 2 2
Overhead Squat 3 3 3
record loads to comments

Every Day

pays off

WOD
DE Overhead Squat (63%) 7 x 2
RDL (80%) 3 x 6
—
Russian Military Press (24kgs/16kgs)12 reps
Row 200m
Russian Military Press 9 reps
Row 200m
Russian Military Press 6 reps
Row 200m
for time

WOD
ME OHS (85%+) 6×2
—
Jerk (70%1RM) 5 reps
Knees To Elbows 5 reps
5 rounds for time

WOD
Dynamic Effort OHS: (60%1RM)(Chains) 5 x 2
RDL: (70%1RM) 2×8
—
Run 800m
4 rounds for time
Record loads and time to comments

WOD
OHS 5 sets at 70%
—
Jerk (95/65lbs)
Dip
Push Up
for 21, 15 and 9 reps for time
record time to comments

WOD
Overhead Squat (80%) 3 sets
—
Muscle Ups 5
Handstand Push Ups 10
Skin the Cat 15
Dip 20
Pull Up 25
Knees to Elbows 50
for time
record subs/mods/scales and time to comments

WOD
Overhead Squat (60%) 6 sets
—
One Gross WOD
Push Up
MB Clean
Pull Up
Kettlebell Swing
15, 12 and 9 reps for time
compare to 10-21-2009
or 5-27-2009