OHS + C2B

Warmup:
pvc pass thrus
pvc overhead squats
handstand pushups
skin the cat

WOD: "OHS + C2B"
AMRAP in 3 minutes of:

• 5 overhead squats (135#)
• 5 chest to bar pullups

rest 2 minutes & repeat 4 cycles

1. 3 rounds (67#)
2. 3 rounds (67#)
3. 3 rounds (67#)
4. 2.5 rounds (67#)

Had to scale the OHS because of my disc issue

This is a Heavy Chipper

Warmup:
3x15 rotating medicine ball toss (20#)
1x10 OHS (45#)
2x1 OHS (135#/195#)
AST L3: 1xbody weight OHS (205#)
double under practice

WOD: "This is a Heavy Chipper"
For time:

• 50 deadlift (40% of 1RM = 190#)
• 40 wall ball (20#/10')
• 30 cleans (same as deadlift - couldn't do it - used 155#)
• 20 double unders
• 10 burpee pullups

Time 21:13

Overhead Squats

Warmup:
2x15 ring rows
1x15 dips
1x5 pullups
L-sit practice
2x5 overhead squats (45#/95#)

WOD: "Overhead Squats"

• 5 reps @ 139#
• 4 reps @ 159#
• 3 reps @ 169#
• 2 reps @ 179#
• 1 rep @ 201.5# PR
  

Overhead Squats + Snatch Balance

Warmup:
muscle up practice (chest to bar pullups + deep ring dips)
shoulder mobility drills
run 400 meters
1x5 overhead squats (45#)

WOD: "3x5 Overhead Squats + 3x3 Snatch Balance"

Overhead Squats (5 rep sets):

1. 135#
2. 157#
3. 177# PR

Snatch Balance (3 rep sets):

1. 135#
2. 155#
3. 157# - 2 reps

Starting snatch balance @ 75% of max overhead squat

Squats

Warmup:
run 400 meters
arm mobility drills
15 kettlebell swings (1.5 pood)
15 walking lunges (per leg)
15 knees to elbows
10 ring pushups w/ legs in rings
15 ring dips

WOD: "3x3 OHS/FS/BS"
9 sets of 3 reps each of overhead squats (3 sets), front squats (3 sets), and back squats (3 sets) increasing weight with each set.

OH 155#,165#,175# - increased 10# from 9/16/09
FS 185#,205#,215# - increased 10# from 9/16/09
BS 225#,275#,300# - increased 35# from 9/16/09

Overhead Squats

Warmup:
15 dumbbell overhead squats (each arm - 45#)
15 situps
15 pushups
15 pressing snatch balance (45#)
5 overhead squats (67#)
muscle up practice

WOD: "OH Squats"
6 sets of 5,5,5,3,3,3 reps of overhead squats.

1. 95#
2. 115#
3. 135#
4. 157#
5. 157#
6. 157#

OHS & DL

Warmup:
3 rounds of

• 15 kettlebell swings (1.5 pood)
• 5 burpees
• 15 situps
• 5 burpees

WOD: "OHS & DL"

4x3 overhead squats (95#, 145#, 175#, 185# PR)
4x3 deadlift (365#)

I only had time for 1 set of deadlift before I had to go. I can stretch my WOD's a bit once the hot water is fixed at the box.

OHS - Burpee AMRAP

Warmup:
3x15 kettlebell snatch (1 pood)
2x15 knees to elbows
2x15 wall ball (20#)
muscle up practice

WOD: "OHS - Burpee AMRAP"
AMRAP in 15 minutes of:

• 10 overhead squats (95#)
• 10 burpees

6 rounds Rx

Almost got a muscle up today. I signed up for the Feb CF Level 1 Certification in Atlanta, so I want to get one before I get there.

Snatch-OH Squat-Clean-Jerk-Pull

Warmup:
3x15 overhead squats (pvc)
3x15 good mornings (pvc)
3x15 pushups

WOD: "Snatch-OH Squat-Clean-Jerk-Pull"
10 rounds for time of:

• 1 snatch + 3 overhead squats (95#)
• 1 squat clean + 6 push jerks (95#)
• 9 pullups

Time 19:23 Rx

OHS - FS - BS - 3x3

Warmup:
3x15 situps
3x15 squats
3x5 ring dips
muscle up practice
pistol practice
L-sit practice

WOD: "OHS - FS - BS - 3x3"
3 sets of 3 reps each of overhead squats, front squats, and back squats. Increase weight with each set.

OH 135#/155#/165#
FS 175#/185#/205#
BS 225#/245#/265#

I failed after 1 rep at 175# on overhead squat so I backed down to 165#. Also, wanted to make sure I got to full depth on the back squats.

NANCY

Warmup:
2x15 pushups
arm flexibility
leg flexibility
jumprope
pvc passthrus

WOD: "NANCY"
5 rounds for time of:

• 400 meter run
• 15 overhead squats (95#)

Time 19:19 as Rx

Beat Baker today. He ran like the wind, but I caught him on the squats.

Overhead Squats

Warmup:
3x15 situps
3x15 pushups
3x15 pullups
3x15 squats
4 OH squats (45#)

WOD: "5x3 Overhead Squats"
5 sets of 3 reps:

1. 135#
2. 135#
3. 135#
4. 95#
5. 95#

Today I went light to work on my squat depth and strengthen myself when I am deep in the squat. Going to start building back up.

Squats

Warmup:
3x15 GH situps
3x15 back extensions
3x15 squats
10 L-hangs (I don't know what these are really called)

WOD: "3x3 Overhead Squats + 3x3 Front Squats + 3x3 Back Squats"
weight should increase with each set

OS 135#/140#/150#
FS 200#/210#/220#
BS 275#/300#/310#

Compare to 3/18/09 where I did 5x3 overhead squats & maxed at 145#.
The last time I did this particular WOD, my back squat peaked at 250# so today was a good increase, even with a hurting right knee. I feel like I could have done more, but I didn't want to put any more stress on that knee.

100 OHS

Warmup:
3x15 GH situps
1x15 medicine ball clean/wall ball (20#)
2/10 medicine ball clean/wall ball (12#)
overhead squat practice

WOD: "100 OHS"
100 overhead squats for time (95# Rx)

7:25 using 65#

5x3 Overhead Squats

Warmup:
30 overhead squats (PVC)
5 squats
5 overhead squats (15#)
5 overhead squats (95#)
30 back extensions

WOD: "5x3 Overhead Squats"

1. 105#
2. 115#
3. 125#
4. 135#
5. 145#
   

Lots of Squats...#2

Warmup:
2x15 knees to elbows
2x15 dips
2x15 jumping pullups
3x15 situps

WOD: "Lots of Squats"
3x3 overhead squats - 65#/89#/99#
3x3 front squats - 135#/145#/155#
3x3 back squats - 225#/235#/245#

JOSH

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pushups

WOD: "JOSH"
21 overhead squats + 42 pullups (did 5 kipping before switching to jumping pullups)
15 overhead squats + 21 pullups
9 overhead squats + 15 pullups

Time 5:26 minutes

Pearl Jam's Greatest Hits

Warmup:
Run 5 laps
3x15 situps
3x15 back extensions
3x15 bar dips

WOD: "JEREMY"

• 21 overhead squats
• 42 push presses
• 15 overhead squats
• 21 push presses
• 9 overhead squats
• 15 push presses

Time 14:14 minutes