Wednesday Workout: Overhead Squat, Toe to Bar, Db Snatch, Box Jump

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STRENGTH

Spend 10 minutes working up to a moderate set of 5-8 reps in the Overhead Squat (take barbell from the rack or floor)

WOD

Level 1

3 Rounds For Time of:

  • V-Up x 15
  • Alternating Db Snatch (30/15) x 20
  • Box Jump Step Down (18/12) x 15

Level 2

3 Rounds For Time of:

  • Toe to Bar x 15
  • Alternating Db Snatch (55/35) x 20
  • Box Jump Step Down (24/20) x 15

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

15 thoughts on “Wednesday Workout: Overhead Squat, Toe to Bar, Db Snatch, Box Jump

  1. strength: 75# x5
    WOD: 10:04 (switched to knees to elbows half way through 2nd round. right hip flexor is not happy. rest rx).

  2. Strength: 145#, failed at 155 (didn’t have time to try again) ohs – new PR, but think with 5-10 more min I could have hit 155 or even higher

    I substituted the 300 workout for the WOD today: 15:30

  3. OHS: 95#
    WOD: 10:43

  4. OHS: 155#
    WOD: 6:18 rx

  5. OHS: 95 (light, could have gone heavier; nursing shoulder)
    WOD: 8:06 (I have to pay more attention to my T2B passing parallel)

  6. OHS up to 95#
    WOD 8:38 (30#db, +24″box)

  7. OHS: 105#x8
    WOD: 10:35 with a 35# db. Left shoulder has been much better, but still gets wobbly overhead by itself. First round did 8 “fast” continuous t2bs but got worn out and switched to slow version in later rounds. Thanks, Joyce, for illuminating the technique.

  8. 115 (back)
    6:08, no step down

    1. Andy’s back!

  9. OHS: 75# x 6 reps
    WOD: 7:30 (V-Ups, 30#)

  10. 65#
    WOD: 7:38 rx

  11. 9:53 (T2B, 35# dbl, 20″ box)

  12. 65# x 6
    8:25 w/30# wb

  13. OHS 95# x 6, 105# x 4
    WOD 9:40 @ 45#

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