Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 reps
Try to increase the load on each of the ten sets.
Rich Froning Jr.: 310lb OHS, 325lb FS.
Post loads to comments. Total of Max Front Squat plus Max OHS is your score. Highest score wins.
Overhead Squatting Safely [wmv][mov]
Front Squat Good/Bad Bi-panel [wmv][mov]
7 comments:
Today's WOD is 10 Squats. Each one should be heavier than the one before it. So when you end OHS, start FS with something heavier. For example:
OHS - 95 105 115 125 135
FS - 145 155 165 175 185
OHS - 65,75,85,95PR,100m (I know.. they're wimpy)
Front Squat - 95, 115, 135, 145, 150PR (not too shab for an old, bald, carport junkie)
REALLY glad to have you at the AM Mike. Good to have someone to communicate with in manly grunts ...real words are optional.
bill, you crack me up!
everyone did so awesome this morning! it was great to see the ladies take charge of their max lifts! they were loading the bar like pros! i believe everyone got PR's today, too! and it was great to have mike there.
i kind of just fit in my OHS max where i could:
95-115-120-125-130
i probably could've gone with more but i ran out of time. i should've started heavier.
A double PR morning is NEVER bad Bill. Way to go.
http://www.teamusa.org/news/2012/03/05/super-heavyweights-robles-mangold-london-bound/47008?ngb_id=34
FITNESS?
IT'S A MIRACLE
From previous PR of 25lbs for OHS,
I went to 45lbs tonight!
15-20-35-45-45
FS went from 90lbs previous PR to 105 lbs new PR
I am stoked!
OHS: 115-125-135-145-155m-150m-150m
I missed on the push jerk. If I could have gotten the weight overhead, I feel confident that I could have squatted it.
FS: 165-175-185-195-200m
Matched my current PR at 195. I was toast after that.
Cashed out with 20min AMRAP of
5 C2B pullups
10 HSPU
15 FS, 95#
Score = 5rds + 2 HSPU
Whew! What a morning!!
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