Tag: OH Squat

Friday Morning Partners

My quads are still sore from Monday! Better each day though. Went to the 9am class, which had 18 people so Matt had to switch it up to a partner workout.

Warm-up

  • Tabata Air Squats
  • Tabata High Knees
  • Tabata Bear Crawl

WOD

30:00 AMRAP with a partner

    • 50 Burpees
    • * Partner holds Bar OH (95#)
    • 75 OHS (95#)
    • * Partner holds Plank
    • 100 Wall Balls (20# MB, 10′ target)
    • * Partner holds chin over bar

I paired up with Casey A. The Rx for men was 135# on this. At first we were going to try 115#, but as we were loading the bar had second thoughts. Good thing we switched to 95# because that was plenty hard enough. We got through one full round and then up to 31 wall balls in round 2.

Killer Medicine Ball Warm-up

Still pretty sore from Sunday’s WOD and some new soreness from doing “Cindy” yesterday. I can really feel all of those push-ups. I don’t remember the last time I was this sore to be honest.

Warm-up

30 yards down and back

  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Power Skips

5 rounds with 20# MB

  • 1m OH Lunges
  • 1m Sit-ups
  • 1m Front Squats
  • 1m Diamond Push-ups (on ball)
  • 1m OH Squats
  • 1m Rest

The MB work was a real arm and shoulder killer. It got the legs nice and loose for the WOD too.

WOD

20-18-16-14-12-10-8-6-4-2

  • Burpees
  • Goblet Squats (50# KB)

The burpees were much harder than usual due to doing 186 chest-to-ground push-ups yesterday and about 60 MB diamond push-ups in the warm-up. All sets of burpees were done unbroken, but I had to break each round of goblet squats into 2 sets until I got to the round of 10 when I went unbroken the rest of the way. I finished in 15:08.

Strength

5×5 Weighted Pull-ups
Take 2 minutes of rest after each set and try to increase the weight each set.

For my sets I used 8#, 10#, 12#, 15#, and 15#. I might have even come up just short on the 5th rep in the last set, so I’m glad I didn’t try to increase to 20# which would have been the next jump. I actually stayed after class to finish this off because there was a 15 minute gap before the next class started. I know I need the work to increase my strength. This is a huge improvement over the last time I did weighted pull-ups and used 12# for the last 3 sets.