Monday: OHS and HR Push ups, T2B, and SDHP

Strength

Overhead Squats

5-5-5+
(65%,75%,85%)

*If you don’t know your 1RM choose a moderate weight for your first set and then add weight each round.

Do as many reps as possible the last set.
Use this equation to find you estimated one rep max.
(Weight you used today) x Reps x .0333 + Weight = Estimated 1RM x .9=Weight you will base your percentages on

WOD

10-9-8-7-6-5-4-3-2-1

  • Hand Release Push-ups
  • Toes to Bar
  • KB Sumo Deadlift High Pull (M-72 W-53)-use DB if KB aren’t available

42 thoughts on “Monday: OHS and HR Push ups, T2B, and SDHP

  1. Hotel WOD:
    10-9-8…
    HR Push Ups
    V-Ups
    Single Leg Squats

    11:45

  2. OHS: worked on form w/ training bar
    9:55 (knee, leg raise, 26#)

  3. OHS: 89, 111, 121*2 (fail), 121*10
    WoD: 11:02 (1/2 my t2b were really knee raises)

    1. new base = 145

  4. OHS: 41, 47, 52 x 10 (previous 1RM: 62, new estimated 1RM: 69. Sounds about right.)
    WOD: 10:44 Rx(!)

  5. OHS: 55, 67, 77 x 7 (estimated 1RM = 95#)
    WOD: 9:51 @70#

  6. OHS: worked up to 121×4; 186 est max
    WOD: 6:17 w 53 (no 72’s) and rings

  7. At Rehoboth Crossfit: Diane (21,15,9 DL #225, HSPU)… 2:56

  8. 155, 165, 175 x 4
    7:49 rx

  9. 155, 165 (4), 175×5

    5:20 rx

  10. OHS: 55, 60, 67×7 (calc max = 83#)
    WOD: 12:13 (35# kb sdhp), many t2b were not legit, but most were!

  11. OHS: 89, 99, 111×3
    WOD: 7:36 rx

  12. OHS: 35, 45, 55 x 7
    WOD: 10:40 (35# KB, most were T2B)

  13. No OHS…
    WOD 5:57rx

  14. OHS – 89, 111, 121 (10)

    WOD – 8:45 rx

  15. OHS: 67, 89, 95 (fail), 89×7
    WOD: 14:05 rx’ish…….shoulder hates T2B

  16. OHS 57,67,72(5)- Not full depth b/c shoulder injury issue.

    WOD 10:32 @ 46 #, K2E (What core strength?)

  17. OHS: 35, 45, 55 (5); est 1RM: 64
    WOD: 10:10 (KPU, “K2E” (u-g-l-y), 35# KB)

  18. OHS: 67, 89, 111 x 6. Est 1RM: 133.
    WOD: 7:30 rx

  19. FS:105×5, 115×5, 125×8
    WOD: 9:55 rx

  20. OHS: bad form, inflexible, bar only. Something isn’t coming together for me here.

    WOD: 8:17 (knees, knee lifts, 20#). The half-pushups were all I could do at the end, ditto the knee raises. Must go way heavier on the kettlebell next time, maybe 40 pounds or so, because this workout just strained my arms and didn’t get my heart/lungs going.

      1. Thanks! That page would be good to mention in the onramp classes. I got a friend to coach me in the evening and it’s clear I have major issues with shoulder mobility in the OHS. I can’t squat fully and keep the bar from going way out in front of me. Will check out the videos on that page.

  21. OHS: I hyper-extend my arm when doing anything overhead… so I stuck with 67#

    WOD: 9:3…? (45#, couldn’t find a 53#)

    all in all a not so good day. But hey Lucy is home!!!

    1. Yay! Welcome home, Lucy! I hope Jackson is taking it easy on her.

  22. OHS 111# x 5
    WOD 8:18 rx’d

  23. OHS: 99, 111, 121 x 5 extra points for ripping open my board shorts during the 111 and not stopping. I did have back-up shorts fortunately for the rest of the workout.
    WOD: 6:49 rx

    1. i witnessed the ripping shorts – it was pretty funny

  24. OHS: 35, 35, 45 (7)
    WOD: 9:26 (35#)

    Still not feeling totally back to normal after being sick last week. Also had a hard time with the OHS and balance. But glad to make it to class nonetheless 🙂

  25. Monday WOD at Primal CF Athens…
    90 seconds work/60 seconds rest…
    rope climbs (15′)
    shoulder to overhead (60/40kg)
    front squat (60/40kg)
    strict T2B (no kipping, straight leg if you can)
    MU
    3/21/26/18/0 (duhhhh) = 78rx

    then BS 3-3-3: 70kg, 80kg, 90kg
    then some 3-position (top-down) squat cleans, started at 40kg and and worked up to 65kg.

  26. OHS: 35, 45, 50 x6
    WOD: 8:43. (35# KB) Still working on T2B. Just can’t get my swing on..

  27. OHS: 72,77,82×8
    WOD: 8:33 rx

  28. hotel wod:
    10-9-8-7-6-5-4-3-2-1
    HR push ups
    V-ups (w/ 8 lb med ball)
    Air squats

  29. OHS: 35,40,45(5 then failed at 6), 40(6) – need to work on OHS
    WOD: 10:26 (45#, K2E)

  30. OHS: 67, 77, 82×5
    WOD: 10:20 Rx

  31. OHS: 45, 55, 60# x 5
    WOD: 10:48, started with T2B but ended with pretty pathetic leg raises. 45# KB.

  32. OHS: 57, 67, 72(5)
    WOD: 11:33 rx

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