Friday Workout: OH Squat and KB Swings

Strength

Work Up to Heavy 5 OH Squat from the Ground

WOD

3 Rounds of

  • 30 Seconds Max Effort KB Swings (70/53)
  • Rest 30 Seconds
  • 30 Seconds Max Effort Paralette Handstand Pushups
  • Rest 30 Seconds
  • 30 Seconds Max Effort KB Swings
  • Rest 30 Seconds

 

 

14 thoughts on “Friday Workout: OH Squat and KB Swings

  1. OHS: 67#. Not sure which I’m worse at– this or snatch. So awkward and hard! Must work to improve..

    WOD: had to leave before it was over, but did 35#KB and 2 abmats for HSPU for the first round plus 15 KB in second round. (59 reps) I’d like to think I would have ended up with 125-130 or so… BTW: Workouts are *much* easier when you don’t finish them. 🙂

  2. OHS: 35# (In spite of the light weight, I feel like I made some progress today.)
    WOD: 80 KB swings @45#, 29 HSPU w 3 ABMATS (109 total reps)

  3. OHS @89#
    WOD: 93 (45#KB round 1 and 3; round 2 @35#; hspu on paralettes + 1 abmat)

  4. 135, 145×3
    91, sloppy70s, a few on paralettes then not

  5. OHS- up to 67# (nearly below parallel)
    WOD- 106# @ 35# w/ one abmat but head to floor rather than a touch

  6. OHS: 72#
    WOD: 86 (45# KB, 2 abmats)

  7. OHS: 82
    WOD: 104 (53# kb, 1 abmat hspu)

  8. OHS: 165, 175 (3 reps)
    WOD: 105 rx

  9. OHS: 67#?
    WOD: 101 (45# KB; half 1 abmat, half 2 abmat)

  10. OHS – 133

    WOD – 85 Rx (about 10 KB & 8 parallette HSPU [first 5 or 6 strict] per 30 sec)

  11. OHS: 121
    no wod- sat. makeup, and did thurs wod w/kb swings

  12. WOD: 91 (45# KB; 1 abmat)

  13. OHS: 45#
    Wod: 67 (45#, wall walks)

  14. OHS: 55# x 5 / 65# x 3
    WOD: 113… which seems high, partial hspu and lightish kb?
    (35# kb, hspu w/ 2-15kg plates)

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