53 thoughts on “Monday Workout: Overhead Squat & Annie

  1. 50lbs. for OS
    13:55 for wod- 10 du’s at beginning of each round followed by 3/1 su’s

  2. Sub back squat: 111#
    12:41 Rx

  3. OHS: 99#
    WOD: 10:47 Rx

  4. OHS: 50#
    WOD: 14:05 Rx

  5. Hurt my knee booooooooo

    OS: 62#
    wod: 8:13 subbed 25-20-15-10-5 of 25# kb swings for du’s

  6. OHS: 55-67-67 x 5, 77-77-89 x 3
    Annie: 8:49 Rx (including 50 straight double-unders!)

    1. nice work on the DUs!

    2. way to go champ.

    3. me, too!!! Nice work, buddy.

  7. 67-77-89-89-89-111
    6:22 RX

  8. 45-45-55-67 (5)
    72-77 (3)

    Ben advice on form: grip ground feet, rotate knee outward, then pull yourself towards the floor with a focus on your hip flexors (don’t think about hips back, think down)

    WOD 7:04 Rx

  9. what is the single under sub? Just trying to mentally prepare.

    1. 3/1. . . at least that’s what I did. it’s really not a bad WOD providing you can’t do sit-ups quickly (which at least I can’t)

    2. The single-under sub is 3 to 1, but in terms of “preserving the stimulus,” perhaps a tuck jump is more akin to a double-under.

  10. OHS: 67×3, 89×3
    WOD: 10:35 Rx

  11. OHS: 50×3, 60, 65×2
    WOD: 9:00 Rx (PR by 5 minutes)

    1. whoa sweet PR!

    2. Woa!!! Awesome PR!

    3. Thanks! What a difference being able to string DUs together makes…I don’t think my situps improved at all.

    4. I bow to your double under awesomeness!

  12. 111, 121, 133, 143, 155, 165 (2)
    6:56 rx

  13. OHS: 45# all
    WOD: 10:32

  14. Ohs: 50×3/60/65×2
    WOD: 4:49 rx

    1. jesus….what’s the hurry big guy? you got somewhere to go?

    2. I think I had just started the second set when you finished. GREAT job:-)

  15. OHS: 111 x (3×5); 133 x (3×3)
    WoD: 7:55 Rx

  16. OHS: 111 x 3, 133 x 3
    WOD: 13:24 SU’s

  17. oh squats 89×5
    wod: 6:00 rx

  18. OS: #25, 35, 45×2, 50×2

    WOD: 11:59 sub 3/1 single unders

  19. Gretchen Kittelberger August 23, 2010 — 8:31 pm

    OHS: 99-111-111-121-111-111

    WOD:6:20 RX

  20. OHS: 67#, 77#, 82#; 89#, 99#, 104#

    WOD: 6:58 (30 second PR)

    sit-ups slow, double-unders fast (excluding the hiccup on attempt at DU #1, first 50 were unbroken, and then only 2 more mistakes made one in set 40 and one in set 30. 20 and 10 were unbroken).

  21. OHS: 47,52,57 (3s), 64,69,69 (PR, but I haven’t done a lot of OHS)

    WOD: 6:54

  22. OHS: 133-155-177 x 5; 199-209 x 3; 221 (fail)

    Annie: 5:07 rx’d (PR by 2:05!)

    1. righteous!!!

  23. OHS: 20,2×25,3×25

    WOD: 14:26, 50,40,30; half du, half 3/1 su, 20, 10 all du

  24. OHS: 20,20,25,25,25,30 (worked on form)

    WOD: 13:58 (3/1 su’s)

  25. Practiced Form on OHS- just getting back to squats after knee crap

    WOD: 10:21- subed KBS @25# (25,20,15,10,5) for DU’s

    Then did about 50 single unders after the WOD with no knee pain at all. YAY!!

  26. 100 Burpees for time 6:52 in 107 degree tx heat…ouch

  27. OHS: 25, 35, 45; 45, 50, 50

    Annie: 8:50 rx

  28. OHS: 45,50,55,60,67,67
    WOD: 10:35 (scaled to half DUs)

  29. Backsquat: 35#, 35#, 35#, 35#, 45#

    WOD: 12:52

    1. WOD included 3/1 single unders

  30. OHS: 25X3, 30, 35, 37
    WOD: 9:12 (subbed DUs with SUs)

  31. OH squats 20, 20, 20, 25, 25, 25, wod 11:44

  32. OHS: 65, 85, 95, 105, 105, 115
    WOD: 10:48

  33. OHS: 60KG, 60KG, 70KG, 70KG, 70KG+10lbs. (2), 70KG+10lbs.
    WOD: 6:42 Rx’d

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