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10-5-3-1-1-1-3-5-10, heavy, max effort, overhead squat
10-5-3-1-1-1-3-5-10, heavy, max effort, overhead squat Workout of the Day - Friday, June 12
Warmup
3 rounds
Knees to elbows
Pull-up
Push-up
PVC Overhead squat
Hollow rock
WOD
Overhead squat 10-5-3-1-1-1-3-5-10 reps
Post load/thoughts to comments
Hannah's squat is getting better every day. She worked up to 55 pounds today!
Reader Comments (5)
Hannah E 25/35/45/55
Shakes 75/85/95/105
Lauren 85/95/105/115
Kroll 45/65/85/95 (fs)
Aaron A 45/60/65/85 (fs)
Katie Kav 45/55//60/62.5
Joe 75/95/105/115
Clouse 85/105/125/145 (fs)
Bubs 65/85/95/105
Emma 75/95/115/125
Murley 65
Sydney 35/45 (ohs) 65/75 (fs)
JZ 115/155/175/205 (fs)
Ryan A 95/125/145/165 (fs)
Jacqueline 75/95/95/100
Megan 75/95/105/115
Ricky 95/105/115/125
Kyle 95/115/135/155 (fs)
Jennifer 45/50/55/60
Erika 55/65/75/85
Tyler 45/55/60/70
Elizabeth 65/75/85/95
Alyssa 45/55/65/80
Katie B 45/55/65/75
Collin 95/115/125/155
Jacob 115/145/165/175
Maddy 35
Maria 55
Mr. Z 95/115/125/130 (fs)
Anita 65/85/95/100
Morrow 95/115/145/175
Fabricio
EP 45/55/65/75
Carter 85/95/95/100 (fs)
Mrs. A 35/45/50/50 (fs)
Mrs. Carey 35/45/55/60 (fs)
Mr. A 85/95/105/115 (bs)
Royal Blob 85/95/105/115 (fs)
Mr. Auggie 55/65/65/75 (bs)
Mr. Wonsil 95/105/115/145 (fs)
Jay 15 min AMRAP rope climb/ring push-up/L-seat, b-ball drillz
Mike M 35#/35#/135/155 (mod fs)
6 weeks post-surgery for left distal biceps tendon repair. All exercises below still right-arm only.
For time:
20 Kettlebell Front Squats, 1.5 pood
Run 400 meters
20 GHD Sit-ups (two-hand touch)
Run 400 meters
20 Russian Kettlebell Swings, 1.5 pood
Run 400 meters
20 Reverse Back Extensions
Run 400 meters
20 Kettlebell SDHPs, 1.5 pood
Run 400 meters
20 Jumping Pull-ups
Run 400 meters
20 Kettlebell Snatch into OHS, 1.5 pood
Run 400 meters
20 Burpees
Run 400 meters
Time - 27:52.
Created this one myself - before the injury, I used to do Hero WODs on Fridays, and so was trying to simulate a Hero WOD today. This one had me wiped out by the end. Hardest were KB snatch into OHS and burpees. There's nothing fun about 1-arm burpees. Runs started strong but deteriorated in later rounds. It was hot out there today.
Dang, my girl is a beast! 55lbs is awesome for never doing them before! :D
175 and 165 for a triple went up super easy. Couldn't get 185 for some reason. Felt like I should have had it, but there is always next time.
Thanks babe, and thanks Chris. Those numbers are just going to keep going up from here! B-)