Thursday Workout: OHS, Rope Climb, more

STRENGTH

Work up to a heavy squat clean in a few sets (not a 1RM)

*10 minutes max. If new to the movement do hang squat clean or hang power clean + front squat

WOD

Level 1

Front Squat x 15
Run x 400m
Rope Pull x 10
Row x 500m
Hang Squat Clean x 10

Level 2

Complete the Following for Time:

Overhead Squat (135/95) x 15
Run x 800m
Rope Climb x 10*
Row x 800m
Squat Clean (185/135) x 10

*Start from standing position (no jump). Scale reps if needed.

**Use one bar for both barbell movements – scale appropriately. If you need to sub running for 800m row, do 600m run (i.e. turnaround before last turn on 800m course).

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

7 thoughts on “Thursday Workout: OHS, Rope Climb, more”

Taylor August 13, 2015 — 8:01 am

Hotel wod
5 rounds:
10 burpees
15 sit ups
20 air squats

JROB August 13, 2015 — 9:42 am

SC: 135
WOD: 15:03 @95; 145

Hannah August 13, 2015 — 10:30 am

SC: 110
WOD: 16:19 (65, 85)

andy August 13, 2015 — 12:58 pm

205
15:24. Squat cleans took 5 minutes.

seth August 13, 2015 — 4:05 pm

SC: 185
WOD: 16:55

martha August 16, 2015 — 12:55 pm

WOD- 17:?? w/ 65# OHS and 105# SC
(Ran twice)

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