Every minute on the minute (EMOM), for 7 minutes, perform:
10 Overhead Squats @ 50% 1-rep max*
…rest for 7 minutes, and then do…
21-15-9 rep rounds for time of:
Kettlebell Swings (53/35)
Handstand Push-ups
Burpees
Post weight and result of OHS EMOM, and time to comments
*If you do not have a 1-rep max, and have no idea what it would be, use (65/45) as a guide.
Also, you can get the weight overhead any way you wish. Squat snatch, as long as you reach full depth will count for the first rep, and first rep only. To be clear, if you drop the weight before reaching the 10, you must get it overhead in the fully extended position before continuing.
65# ohs Rx
WOD
Timed out at ~23:00 I think.
Got through second round of hspu’s only. Rx
hspu were not firing today. Kept falling away from wall.
Finished wod out on floor with militaty press and one armed kb’s.
monday:
6 rds +5 T t o B,+burpee long jump, +9 WB
140#
skipped the OHS….still nursing pulled hamstring
sub 10min for part 2
today I learned about the infamous goose grab run and will try tomorrow.
65# RX OHS
WOD
16:12 RX
My shoulders are smoked.
80# OHS
17:27 RX
I am glad I have short hair…not sure I can raise a comb at this point.
9:16
Rx
OHS @ 65lbs
WOD: 11:47 (mod – HSPU on the tires)
21:45
Did EMOTM 10 DL @140lbs for 5 min (70% 1rm)
minute 3 & 4 I was only able to get 8 DL
21-15-9 WOD: 8:34 rx
Then at 4:30 did Death by Front Squats with Christian
EMOTM add 1 front squat. Made it to the 10 front squat minute @103lbs
Goodness.
65# for first 5/6 rds, then 45
16:00 w/ 35# KB
13:16 RX 21-15-9
12:44 modified hspu and 25#kb