Wednesday 04112012


A.  OHS – 5 x 3 w/2 Minute Rest 

B.  21-18-15-12-9-6-3

OHS @ 95lb/65lb 


Perform 20 x Double unders after each set

C.  3 x 1:30 Plank 1:1 Work/Rest Ratio 

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25 Responses
  1. xfjosh

    OHS: Light weight working on technique 65
    WOD: 16:48 @ 55, PU black band/jumping, singles on Jump rope.
    Someone help me feel my shoulders again. 😉

  2. Mike Strom

    OHS: 45/65/65/70/75
    WOD: great workout minus the *@#$% DUs! PUs have really improved. OHS @45lb felt realy good toward the end.
    3 x 1:30 planks

  3. kit

    17:14 Rx Right shoulder’s still not a 100%, but feeling much better lately. Scares me a bit but I need to get back on those pull ups.

  4. Steve Vinz

    OHS: 65, 85, 115, 115, 115.
    WOD: 17:00. 65 lb OHS, blue band PU’s, and singles.
    3 x 1:30 planks.
    4 x 15 back extensions.
    150 sit-ups.
    Good workout, felt good!

  5. Scott O'Reilly

    I was able to do this RX, but it was a pretty hard workout after really going at those overhead squats ahead of time. I’m glad I did it, but I’m definitely taking a rest day tomorrow.

  6. rooyori

    OHS – 95/115/135/155/175f
    WOD – 18:23Rx, no chalk used, no ripped hands – kept steady pace throughout. Nice to see pullups in there.

  7. Cally Vinz

    OHS – worked on technique at 35#.
    WOD – 15:55, all pull-ups with blue band first time!, worked hard at OHS technique, getting much better. Loved this workout!

  8. Jess L

    OHS 35/45/50/55/55, then WOD @35lbs and pull ups with no band :), did singles….18:08….felt slow! Then planks at the end… was a great workout!!! Thanks!

  9. Rach H

    WOD: 15:14Rx’d, was gonna try with wt vest, but knee couldn’t take extra wt in the end 🙁
    5x10GHD, & 4×5 reverse Hypers (I think is the term?).

  10. Staci

    OHS: 65-75-85-95-105 (felt good, could of kept increasing. Think I need a new 1 rep max!!!)
    WOD: 18:41@65# (subbed 10 ab-mat sit-ups for DU). Legs felt good on squats, but wrists were killing me and limited me on going unbroken after first set.
    35 min trainer ride

  11. Drew Flaada

    19:36 @ 75#, double unders , but switched to singles for last two rounds. OHS are getting better, but still need more shoulder flexibility.