Friday Workout: Team SuperFit Richmond 2013 WOD 3 “Jake the Snake v3.0”

alex ohs

WOD

Level 1

In teams of 2, complete AMRAP in 12 minutes of:

  • Partner-assisted Pull-up x 8
  • Overhead Squat (85/65#) x 10
  • Burpee over the Bar x 12

Level 2

In teams of 2, complete AMRAP in 14 minutes of:

  • Chest-to-Bar Pull-up x 8
  • Overhead Squat (115/85#) x 10
  • Burpee over the Bar x 12

13 thoughts on “Friday Workout: Team SuperFit Richmond 2013 WOD 3 “Jake the Snake v3.0”

  1. 8 rnds w David
    Lvl 2 (Chin to bar, 35#OHS)
    Although the OHS were very light, I felt that I was finally able to do them properly. I was able to get into a deep squat and felt like I had good control of the bar in the overhead position. Look forward to doing them again and adding a little weight.

  2. 8 rds + 28
    45# OHS and assisted pullups

  3. 8+18 with Kari (great job, partner!)
    Chest to bar pull-ups, 45# OHS
    split all the reps down the middle

  4. 6am squats made this coach very proud! Solid work!

  5. how about those OHSs, eh? Want to get better at them? Or the snatch? Or clean & jerk?

    … polling interest here (trying to get a potential headcount):

    If Phil Sabatini (my current coach, who is the S&C coach at VMI right now) were to lead a 1-day Oly seminar in Charlottesville for only $20 (clean & jerk in the morning, lunch break, then snatch), would you go?

    Little bit about Phil… http://www.eastcoastgold.org/aboutus/philsabatini.php
    Please respond ‘yes’ if so, and possibly what month/weekend you absolutely could not go. He’s got a wealth of experience and knowledge to share, so let’s help him out! Plus, $20 is really a steal…

    1. I would totally go to that.

  6. 7 rds + 16 w/ Chris
    regular PU’s / 65#

  7. Kevin Reynolds May 11, 2013 — 7:14 am

    7 ish. Lost my partner mid wod and picked up another. I also was doing 1.5 front squats for every overhead squat (shoulder.)

  8. Solo – 5rds + 3 PU (def 5, maybe 6) @ 85 (should have done 95)

  9. One rep short of 8 rds. Thanks to Alex for the strong push.

    95# on the OHS.

  10. 11 rds. w/ Aaron.
    Did my OHS @ 95#

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