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Wednesday 100623

22
Jun

Wednesday 100623

WOD:

3-3-3-3-3

  • Overhead Squat

* Find your 3 rep max Overhead Squat, let the first two sets be solid working sets.  Try and aim for your PR around set 4, and get that new PR at 5. Make sure you concentrate on good form and technique, push your shoulders to the ears and create that shelf.  Push the butt back hard and control the decent down, drive the knees out and once you hit the depth drive out of the heels towards the top. 

When finished with WOD:

3 Rds for time of:

  • 15 Overhead Squat 45#/15#
  • 15 Step Ups 45#/15#
  • 15 Lateral Lunge 45#/15#
  • 15 Overhead walking Lunge 45#/15#
  • 15 Reverse Lunge 45#/15#

Results:

  • George 50-55-60-70-75 PR (17:31 Rxd)
  • Jay 15-25-30-35-40 (20:00 15#)
  • Athena 15-15-15-15-20 (17:41 Rxd)
  • Rick 55-65-75-85f-85f (21:30 Rxd)
  • Jolene 25-30-35-40-45f (16:59 Rxd)
  • Jake 75-95-95-100-105 (18:51 Rxd)
  • Aaron 115-135-145-155-165-175 PR (16:29 Rxd)
  • Amie 45-55-55-65-75-85f (17:20)
  • Andrea 45-55-65-75-85-95 Back Squat (12:26 no overhead)

1 Response

  1. 45-50-55-60-65

    Same as last time I did OHS (4/6/10), except last time it was 5 reps instead of 3. This is one of those exercises where I don’t feel like I’m limited as much by the weight, but by more with my stability. Although, the weight is why the stability declines…so, maybe it is the weight!

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