Friday: Overhead Squat and 5 min AMRAP

Skill work:

Overhead squat
10 x 2

Increase weight as needed, 60-90 sec rest in between sets. Re-familiarize yourself with this movement, concentrate on techinque-not weight.

WOD
5 min AMRAP of:

  • 12 Thrusters
  • 12 Hang Power Cleans

(M-95 W-65)

32 thoughts on “Friday: Overhead Squat and 5 min AMRAP

  1. Just wanted to say that tomorrow’s Oly class will be focusing on the snatch! Hope to see you there!

  2. OHS: 4rds@40,4rds@45,2rds@50
    WOD: 3rds @45# (too light)

  3. OHS 1 x 95, 9 x 105,yesterdays WOD

  4. OHS: worked up to 131
    WOD: 3 rds + 12 thrusters rx

  5. ohs: to 131
    wod: 3rds + 3 thrusters rx

  6. OHS: 10×35#
    WOD: 3rnds + 1 thruster (37#)

  7. OHS: 89
    WOD: 2.5 Rounds (67#) -thanks for the encouragement Kyle!

    And thanks everyone for the Joan of Arc Award. The cool tiger trophy is on display in my living room…(aka I feel like i am going to be doing a lot explaining to friends…) 🙂

  8. Seven sets @ 111; 1 @ 121 (time)

    WoD: 2rds + 12 thrusters/4power cleans

  9. OHS: 40#
    WOD: 2 rnds + 12 t’s + 4 pc’s (37#)

  10. OHS: 105×8, 117×2

    WOD: 2rds +6Thrusters @ RX

  11. OHS: worked up to 62#
    WOD: 2 rds + 2 thrusters (62#)

  12. OHS: worked up to 94#
    WOD: 2 rnds + 2 thrusters @89#

  13. OHS: up to 82#

    WOD: 3 rds + 5 thrusters @67#, sub KB swings @35# for HPC

  14. OHS: up to 55#
    WOD: 2 rds + 11 thrusters @ 37#

  15. OHS worked up to 166lbs and stopped on the 7 set.
    WOD 4 rnds 1 thruster RX

  16. OHS: 111
    WOD: 3 + 3 thrusters rx

  17. OHS: up to 82#
    WOD: 3 rds + 2 thrusters rx

    1. nice work man…that wod sucked!

      1. Thanks, I felt great up until I had about 4:55 remaining.

  18. OHS: most at 67#
    WOD- 2.5 rds. at 57# bad, bad form on the thrusters…plus, sore back

  19. OHS: up to 87#
    WOD: 2 rounds at 67#

  20. Bench: 5-3-1-1
    225, 245, 267, 273

    OHS: up to 137, had more but had to save something for:

    WOD: 3+4 – utter suckage

    1. And oh yea, a new PR in unbroken Double Unders: 253!

  21. OHS: 135#X4, 145#x3, 155#x3
    WOD: 3 rds + 7 Thrusters

  22. Saturday 1/14

    BS (3×5): 138# (felt solid, fairly easy)
    SP (3×5): 74# (fairly easy)
    DL (1×5): 204# (form felt good whole way through)

    1. Note to self: pre-injury 5 rep max 170#.

  23. OHS: 35, 40, 50, 57, 62, 67, 72×4 (PR!)
    WOD: 2 rounds + 12 thrusters + 5 HPC (57#)

    Thanks Joe & Lex for helping me with the bar mid-WOD! I’ll remember to use clips, not straps, next time.

  24. OHS: up to 77#
    WOD: 2 rds, 12 thrusters, 3 cleans (67#)

  25. OHS: up to 99#
    WOD: 3 rounds even, 67#

  26. OHS: up to 189#
    WOD: 4 + 3 thr RX

  27. OHS: up to 62# (i think)
    WOD: 2 + 10thr (57#)

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