Tag Archives: OHS

0783:

WU: 3 push ups , 6 squats 10 m alpine hops 10 m walking lunge X4 – then 5 minutes mobility STRENGTH: DL 6X3@80% :60R OHS 6X5 – 3 WU set then to work sets. Load+what movement will allow? Chins 5X5 Skill: BB get up – 2XPractice

0746:

WU: Get specific and get to practice. Practice up to a working load 15 minutes. WOD: focus: learn at loads that promote confident movement patterns. 12 min emom • 1 wide grip DL • 2 hang power snatch • 3 OHS • 4 hang squat snatch STRENGTH: DL 8X2 @ 70% Mondays Max Effort. Rest… Read More »

0728:

Go thru the work in order described. All individuals will be responsible for self-prescribed load. DO NOT OVERLOAD!!!!! PRACTICE. WU then right to work! AKA chipper style. No clock just activity. The class coach will assist athletes during activity. 12 minutes are allowed for each BB activity. WU: SMR 5 min then Row 1200 m,… Read More »

0722:

WU: coach rick will find a way. STRENGTH: OHS F/ rack 4X8 (use discretion to find appropriate load) WOD: 10 rounds • 20 DU/50 SU • 8 KTE / 10 clam shells • 5 Sec HSH / wall walk • 15 abmat sit ups GA: 6 rounds

0640:

WU: 10 pass thru’s, 10 OHS, 10 Reverse lunges x4 then 5 minutes to working BB load WOD: 4 RFT 12 OHS 95/65 12 CTB pull ups 400 m run STRENGTH: DL 2X5 75% 2X3 85% 2X1+ 95% GA: 4Rounds 10 OHS at efficient load, 4, 8 or 12 pull ups, 400 m run