100330 Tuesday “Atlantis”
Tamara looks like she is about to hurdle that box!
Strength/Skill Work: Back squat
WOD
800m run
21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs)
21 box jumps (24″/20″)
400m run
15 overhead squats
15 box jumps
200m run
9 overhead squats
9 box jumps
For time.
dang…i know i b*tch about running, but I wanna do that wod…
Shanna and Katie – Did you see the latest video of the NC/SC sectionals on the main page today? You guys look great!!
11:46. I used a 45 lb ohs, and a rxd box. I used a light ohs to work on the mechanics of my ohs in a wod, and to focus on my sprinting so that i kept a sub 7 min mile pace.
Tom, didn’t you ask for this? I remember something about you looking forward to a WOD with 800m run and OHS. Hope you got to partake.
you know what is amazing about this WOD?
We did it almost 6 months ago and Shanna didn’t post the results that day either.
Just for you Dale…oh and while I do not have the results from when we did it back on Sept 8th I do have paper results from the first time we did it on April 24th. Some results from that day compared to those that also did it yesterday:
Dale 11:46 with 44lbs bar (over two minute faster with 30 more lbs!)
MCK 14:10 with “lightest bar” (nearly 90 seconds faster)
KK 12:20 with 45lbs (~1 minute faster)
Shanna 10:13 with 65lbs (~75 seconds faster)
Sean 11:30 with 45lbs (now faster with 50lbs more)
J$ also had over two minutes off since she did it in September!
Name Time OHS Box Hght Back squat
Dawn 11:22 35lbs 14” 5x5x85lbs
Dale 9:43 75lbs 20” 5x179lbs
MCK 12:44 28lbs 20” 5x5x80lbs
KK 11:20 35lbs 20” 5x5x95lbs
Sean 11:26 88lbs 24” 1x305lbs
Ed 11:24 45lbs 20” 5x179lbs
Katie 11:58 60lbs 20” work sets
Shanna 8:54 65lbs 20” 1x120lbs OHS
J$ 14:31 45lbs 20” 5x4x140lbs Improved by 2:12!!
Daniel 11:40 45lbs 20” 1x265lbs! PR!