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WORKOUT OF THE DAY

100907 Tuesday Overhead Squat x 3reps

By jerry Comments

100907 Tuesday Overhead Squat x 3reps (should take 5-6 sets, no more).

Compare to

“After Party” 3 rounds 400r, 20 KB Swing, 20 DB Thruster (15lb women, 25lb Men )

“Alternate WOD” 5 rounds of After Party

Comments

comments

Comments

  1. 190#, besting my personal record by 20#. I think I can OHS my body weight (Usually around 195), but time ran out. I will go heavier faster next time.

  2. Sean Mulcahy says:

    185×3
    205×2

    Shoulders are trashed.

  3. Alt WOD – 5 rounds – 400m run, 20 kettlebell swings @ 53#, 20 dumbell pushpress @ 25# apiece – 27:58

  4. 100 x 3

    3 rounds Alt WOD

    Shoulders smoked!

  5. 130×3 12:07 after party with 20lb DB…

  6. Harold Doran says:

    Work load was:

    45-75-105-135-155-165(2)-165(1)

    After, did:

    400 by 4 intervals with 90 seconds rest. Splits were:

    1:35-1:30-1:30-1:30

  7. Mike Hart says:

    145# x 3.

    PR and the same weight I hit for 1 rep max in June.

  8. jerry says:

    Main WOD: Overhead Squat 190×3 (up 5lb from June
    )
    “After Party” 11:22 (3 rounds 400run, 20 KB SW, 20 DB thruster

    Wake up WOD at 0430:
    4 rounds of 30 Back Ext, 30 GHD, 400m run = 21:05
    *Wake up WODs are usually moderate GPP; something to increase work capacity and address weaknesses*

  9. My one year anniversary! Thanks for all your support coaches of CFOT!

    First time back in 3 weeks, still babying my shoulder so I took it easy.

    3 rounds of alt WOD 16:19
    400m run
    20 KB @ 26#
    20 DB thrusers @ 15#

    with 10lb wt vest– Thanks Jerry!

  10. Koz says:

    155×3, 175×1

    then did Harold’s 4×400 After Party with times of…
    1:25, 1:28, 1:28, 1:27

  11. Alt WOD @ 25:49
    5 rounds 500m row; 20 KB @ 45#; 20 DB thrusers @ 25#

  12. topped out at 155×3. last 1 rep max was 165…getting stronger! Was good to work with Kevin Hare this morning who shaved off his fu manchu last week and was able to put a lot more weight overhead today as a result.

  13. Stuart says:

    145 x 3 (pr)

Comments

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