Tag Archives: overhead squat

WOD 20140618


Push Press 
3 x 3 (85% of 1 RM) 46,5 Kg
3 Times for time:
3 Hang Power Snatches 95 lbs
6 Overhead Squats (95 lbs/43 Kg)
9 Burpees
12 Pull-ups
Time: 8:10
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WOD 20140611

Shoulder Press 5-3-1

5 x 43 Kg
3 x 45,5 Kg
1 x 48 Kg

WOD

Every 3 minutes for as long as possible complete

2 rounds of:
10 overhead squats ( 34Kg/75 lbs )
10 pull-ups

Managed to follow the routine until the third round ended (9 minutes mark) just after doing 3 pull-ups. After that I just continued until 12 minutes was gone. So I got altogether 7 rounds.

WOD 20140307

Cardio/Metcon

Biking 19 Km
http://runkeeper.com/user/jankka/activity/314372196

Riding the bike in the dusk – nice as ever 😀 Continue reading WOD 20140307

WOD 20140219

Overhead Squat:
5 x 45
5 x 47,5
5 x 47,5

Weighted pull-ups
3 x 5 x 10 Kg

Christine
3 rounds for time of
500m Row
2 Bodyweight Deadlifts 87,5 Kg
21 Box Jumps (24″ Box)

Time: 12:18

WOD 20140201

Warm-Up

500 – 1000m Row
2 Times following
150 Jump Rope
15 Squats
15 Diamond Push-Ups
15 Lunges (each)
15 Knee-Hugs
15 Back Extension
15 Front Rolling Neck Bridge
15 Back Rolling Neck Bridge

Strength:

Overhead Squat
3 x 5

Bent Over Row
3  x 5

Strength & Condition:

For time:

15 Clean & Jerks (55 Kg)
15 Pull-ups
12  Clean & Jerks (55 Kg)
12 Pull-ups
9   Clean & Jerks (55 Kg)
9   Pull-ups