It's OverHead

It's OverHead


Strength:

Hang Power Clean, 5-3-1

Sport Strength:

6 x Power Clean + Hang Power Clean + Hang Squat Clean 

(Heavy as Possible, No dropping the bar during sequence)

WOD:

Two Rounds for time...
20 Box Jumps
20 Shoulder to Overhead
20 Toes to Bar or V Ups
20 Overhead Walking Lunge w/ Plate (R/L = 2)
20 Burpees
Compare to 3/7/12

Daily Challenge:

Star Holds, 3 x :15 each side
Mobility:

Calves on Post, Bowler Stretch

Post loads for your Strength/Sports Strength & Time for WOD to comments.

115 comments (Add your own)

1. Bjbender wrote:
SS - 225 6x3
WOD - 12:40
24bj, 135#, t2b, 45#, & burpees

Dang. Wow. Pace yourself.

Mon, January 21, 2013 @ 7:09 AM

2. LeslieDixon wrote:
Strength: HPC #145 5-3-1
WOD: 18:00
24", 95#, t2b, 25#, & burpees

Sucked air... Allot. But really liked this workout.

Mon, January 21, 2013 @ 7:58 AM

3. Ray A wrote:
5-3-1: 135-145-165

WOD: 13:04
24" box, 95lbs bar, v-ups
burpees after boxes on round 2 - zoinks

Mon, January 21, 2013 @ 8:40 AM

4. Tyler Burns wrote:
HC 135, 145, 155(max)

22:09 (sucking air like a champ!!)
24" bj , 95#, T2B, 35#wl,

Mon, January 21, 2013 @ 9:24 AM

5. Meg Hymer wrote:
**First would like to say thank you to all you CFOKC’ers for the well wishes we received this past week. Thank you!**

Update: Completed On-Ramp in December. Arrived back Saturday and cracked open my old Wendler notebook from Nov 2010. Re-established maxes for bench, DL, SP and FS (my goat…I HATE FS). Felt good to lift something heavy after a year of rehab! Hope to get back to my original maxes within the next several months. Worked on planks, holds, hanging from the bar, and holds on the dip stand.
At home WOD: 6 rounds; 6 burpees. 12 sit ups. 18 lunges. 11 minutes-ish?

Mon, January 21, 2013 @ 10:08 AM

6. Shelly Utsch wrote:
SS: 63,73,83,93,98,103

WOD: 13:33/20"box, 83#, 25#plate

Mon, January 21, 2013 @ 10:46 AM

7. Kim wrote:
SS: 85 95 105 115 115 115

14:54: 20" box, 85#, 25# plate

Holy moly this was a tuff one

Mon, January 21, 2013 @ 2:56 PM

8. Katy wrote:
SS: 75,85,95x2,105x2 (had to drop on all 105 attempts)

WOD: 13:44 w/ 24" box, 30# dumbells, 35# plate

Mon, January 21, 2013 @ 6:36 PM

9. Andrea wrote:
SS 65 75 85 95 95 105 (got the power clean, failed on other movements)

20" box, 75#, ghd's, 25# plate
16 min & change (I forget)

Mon, January 21, 2013 @ 7:07 PM

10. Rob Ford wrote:
SS: 165 - 175: struggling with flexibility and wrist pain in the rack position.
Need a little more focus on mobility and form!

WOD: 15:04
With: 24" box, 135# bar, toes to bar, 45# plate, burpees no plate.

Decided to push through the RX weight. Time shows but I am glad I did.

Mon, January 21, 2013 @ 8:09 PM

11. Carlie Mae wrote:
Ginny coached me to a new PR on power clean 120#! Thank you!

Kim you look so cool in the photo ;)

Glad you're back and feeling good Meg!

WOD: 19:45
Took me quite awhile but I did all 40 toes to bar which was unexpected and great! 24"box, 65#bar, toes to bar, 25#plate, burpees w/ plate.

Tue, January 22, 2013 @ 2:17 PM

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