Wednesday: Sprints and DB Snatch + OHS

Sprints:

  • 5 x 50 meter up hill sprints.
  • -jog back down to starting line, begin next sprint 30-60 sec after returning to the starting line
  • *Sub 5 x 100 M sprints on the rower if needed.

WOD:

3 Rounds

  • 8 DB Power Snatch LEFT arm
  • 10 Overhead Squat
  • 8 DB Power Snatch RIGHT arm
  • 10 Overhead Squats

Men’s Rx DB 45#
OHS 115#

Women’s Rx DB #30
OHS 75#

26 thoughts on “Wednesday: Sprints and DB Snatch + OHS

  1. Sprints: 10, 10.15, 10, 9.5 x2

    WOD: 9:49 (35# DBPS, 89# OHS)

    Props to Jess, Hillary and Olivia for pushing through some injuries and Superfit fatigue to crush today’s WOD

    1. tony deserves best cheerleader/positivity award. for real.

      1. Agreed!

  2. sprints: 12, 11-somethings, 10-somethings
    wod: 8:49 (30# db, 65# ohs, still recovering…)

  3. Sprints: 10.7, 10.2, 11, 10.8 x 2
    WOD: 11:49 (20# db, 47# OHS, last 15 at 37#) not too happy with this wod
    Thanks noon class for the help post wod.

  4. sprints: 9.5, 10.1, 10.5, 10.5, 10.7
    wod: ugh. i finished. ohs@60#

  5. substituted rows for sprints
    14:50 time; DB #35/30; OHS #57

  6. Couldn’t find a 50 meter hill close by so I substituted a 25 meter hill and did 10 sprints with a 30 sec. break. averaged 6 sec’s.

    WOD: 8:12

  7. Sprints: 12, 11.50. 12.93. 12, 11.83
    WOD: 8.09 (25# DB, 37# OHS)

  8. sprints: 11.5, 11.4, 11.9, 12.1, 12.2, (re)pulled hip flexor
    WOD: 9:51, 20db, 45#ohs

  9. 9:56 (sub 4 left arm 25# tgu, 115# fs)

  10. Sprints: 11, 11, 10.9, 11.1, 10.98
    WOD: 8:43 (20# DB, 37# OHS)

  11. Sprints: 9.59, 9.88, 10something, 9.65, 9.67

    Wod: 7:04 at 95# OHS, then I died

      1. Annie T… Here you come 2012!!!!

  12. Sprints: 9.96 – 10.7 (I think)
    WOD: 9:39 rx

  13. Sprints: 1022/997/975/997/966
    // WOD – 849 (30#/45#) …probably could have done a bit more weight . First time doing OHS though so had to get used to balance. ( 10/10?)

  14. sprints: something like 8:59, 8:85, ~9, 8:47, 8:37
    WOD: 7:16 Rx (almost all unbroken but dropped ohs on rep 9 of the last set – next time!)

  15. Subbed row for sprints ( 25.1-22.0 sec)

    WOD:
    7:58
    (Subbed push press for OHS @75)

  16. Sprints: 14.50, 14.10, 14.50, 14.90, 13.97
    WOD: 11:56, 20# db, 15# OHS (started with 35, but only lasted a few reps in the first round)

  17. sprints: 10.3, 10.42, 11, 10.86, 11.14

    WOD: 11:15 (67# OHS, 25# DB- I need to work on my OHS)

  18. sprints on rower: all at 1:30-something pace (no paper or pen with me…)

    then drilled squat cleans, mimicking pulling from jerk boxes. up to 110#.

  19. Sprints: 11.9,11.9,12.3,12.2,11.8
    WOD:10:04 (35#OHS, 15# DB)

  20. 3:56 but with 45# kb snatch and 45#kb overhead squat

  21. no sprints (no hills!)

    WOD: 8:26 (20# DB, 30# OHS – weird crooked bars here.. think I could have gone higher w a reg bar)

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