Monday Workout: Overhead Squat & AMRAP

Strength

Overhead Squat 3-3-3-1-1-1

WOD

8 Minute AMRAP of

3 L-Pull Up
6 Ring Push Up
9 One Legged Squats (pistol)

Mobility

Test: Split Jerk Position with arms up in overhead position.
Wod: 4 min mobilization on each hip
Retest: Split jerk with arms up over your head
Bonus: 2 min to mobilize the thing you think you should be addressing but aren’t.

30 thoughts on “Monday Workout: Overhead Squat & AMRAP

  1. OHS: up to 111# (PR gong needs a mallet, haha)
    WOD: 3 rounds + 5 pistols (we did 9 pistols each leg per round)

    1. Should have been more clear.

      It’s supposed to be 9 pistols total each round.
      Ex. 5 left leg, 4 right leg, alternating legs

      Either way, nice work!

  2. OHS: 104#
    WOD: 3 rds (heavily scaled)

  3. Front squat: 67,77,89,111(x3)
    wod: 2.5 rounds: sub 6 pu(red band) and 6 k2e for l pu, supported pistols, ring pu.

  4. OHS: 25, 30, 35, 37, 42, 47
    WOD: 2 rounds + 6 pull ups (sub – 6 pullups (blueband) & 6kte, supported pistols, knee ring pushups)

  5. 55, 67, 77, 87, 94, 101 (PR) triple digits!

    WOD: 3 rounds + 2 L pull-ups
    (pistols to 12″ box with 10kg weight on top – 9 pistols each leg per round)

  6. Front Squat: 89-99-99-111-111(fail)-111 PR, thanks to to Dave for the help!

    WOD: 3 Rounds of 6 Blue Band PUs, 6 knee Ring PUs, 40 Air Squats

  7. OHS: 135#
    WOD: 3 rounds + 3 L-pullups, 6 ring pushups, and 8 pistols (did 9 each leg per round); pistols were assisted

  8. 6 rounds 3LPUs @ reg pushups, L chinups, red band assisted pistols
    ohs: 45,45,55,60,67,72(5-5-5-3-3-3)

  9. OHS: 60KG, 70KG, 70KG, 80KG, 80KG, 80KG+10lbs.(0)
    WOD: 5rds.+2 Pistols

  10. 133, 155, 155, 165, 170, 177
    6 rounds

  11. Back from a week’s vacation in NH.

    Tried to start overhead squats & discovered weird pain in the small of my back. So scratched that.

    Accomplished 4 rounds each of pull-ups (jumping) & push-ups (first time OFF knees!), and 3 rounds of pistols (holding the bar).

    We’ll see how the back’s doing tomorrow …

  12. 65,67,67 x 3, 72,82,82 x 1 (pr by 10); WOD 5 rnds 1, Reg pushups, red band pu’s, pole pistons

  13. OHS: 89, 94, 99; 104, 111, 121 (PR)

    WOD: 5 rnds +1 LPUs
    (jumping LPUs, ring push-ups, red band assisted pistols) FUN FUN FUN! *giggle*

  14. 60, 67, 72, 77, 82, 89 (PR and ready for more!) Amazing what tweaking your form can do. Thanks, Kyle!
    WOD: 5 rds + 3 pull-ups + 2 push-ups (jumping L pull-ups, band assisted pistons, first time doing big girl push-ups through an entire WOD!)

  15. Gretchen Kittelberger August 30, 2010 — 8:31 pm

    OHS: 121-121-133-143-148-153

    WOD: 8 rnds + pull-ups +4 pu’s RX

  16. OHS: 45, 55, 55, 67, 72, 72
    WOD: 5 rds plus 1 pistol – scaling: regular pullups, regular pushups, rx’d pistols right leg, assisted pistols left leg – in retrospect this was stupid, but I didn’t know I could even do them so I wanted to in the WOD 🙂

  17. ohs: 45# 5×3
    wod: 6 rds + 1 pistol rx. i’m sure my depth was iffy on a lot of the left-leg pistols.

    1. OHS: practice form

      WOD: 5 rds + 1 LPU Rx

      1. wtf cant believe i joed

      2. happens to us all eventually

  18. OHS: 55,60,65,67,72,72,77 (PR)

    WOD: 8 rds – 1 pistol (dangit) with jumping-ish L-pullups, really sad ring pushups, red band assisted pistols

  19. OHS: worked to 143# PR(probably could have gone heavier)
    WOD:5 Rds + 1 pull up, subbed strict c2b instead of L-pull ups, everything else rx

  20. Done in Roanoke:
    OHS form
    DL: 5 x 5: 95,95,115,125, 130
    Mobility WOD o the day + 2 minute stretch of each calf

  21. WOD: 7 rounds with major scaling (red band pull ups, regular push-ups, box pistols)

    OHS: a bunch of sets of five at 45#, one at 50

  22. OHS: 5×3 89#
    WOD: 5 rounds (holding bar for balance at bottom of pistols)

  23. OHS: practiced form
    WOD: 7 rounds scaled (blue band pull ups, regular push ups, pole pistols)

  24. overhead squats to 111#x3, feeling a lot better

  25. 6 rounds 3LPUs @ reg pushups, reg Pull-ups, blue band assisted pistols
    ohs: 45,55 x2,60,67,72 (5-5-5-3-3-3)

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