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Tuesday, April 23, 2013

OHS 5x5

 Kenleigh finished 2nd only to a 12 year old in the 0-14 division. She ended up doing a 36 minute 5K, not bad for an 8 year old, and I finished 1st in my age division and 6th overall with a 20:48 time. And of course, wore my Carport shirt to represent! :) ~ Shane Cahalan
OHS 5x5, heaviest possible

Then

5 min AMRAP of:
10 OHS (75% of 5rep max)
5 Chest-to-bar Pull-ups

Compare to 6/18/10 and 6/9/11. Can you OHSx5 what you OHSx3 on 2/19/13? Post loads, rounds, and reps to comments.

Overhead Squat Basics [wmv][mov]
Overhead Squatting Safely [wmv][mov]
Overhead Squat Elements [wmv][mov] » May 20 07
Overhead Squats (Mark Rosen) [wmv][mov]
Overhead Squats, Bodyweight x 15 reps (John Brown) [wmv][mov]
Nicole Carroll Bodyweight OHS x 15 [wmv][mov]


at

10 comments:

  1. billApril 23, 2013 at 6:20 AM

    95lbs 5 rep max - 75lbs for wod=2 rounds + 7

    ReplyDelete
  2. UnknownApril 23, 2013 at 7:30 AM

    Did my 3 rep max 5 times at 185# but only did 195# 3 times
    Did the WOD with 140# and completed 3 rds

    1 mile cool down

    ReplyDelete
  3. UnknownApril 23, 2013 at 10:02 AM

    I also meant to add that is a CUTE kid on the blog today!

    ReplyDelete
  4. KistaApril 23, 2013 at 10:10 AM

    Congratulations Kenleigh and Shane!

    No OHS for me today. Aaron and I worked out together for a change yesterday and I need a recovery day. See you all soon!

    ReplyDelete
  5. The RaulstonsApril 23, 2013 at 11:13 AM

    Nice work Shane and Kenleigh!!!

    ReplyDelete
  6. Eddie AllenApril 23, 2013 at 12:41 PM

    Great job Shane....your wife must be beautiful!!! Just hacking on ya brother. 100 lbs 5 rep max and 3 rounds + 5. OHS to me seem like jumping out of a perfectly good airplane...something just ain't right!

    ReplyDelete
  7. OatieApril 23, 2013 at 7:47 PM

    Well that was great ...until the AMRAP, LOL!!! Thanks for the great coaching Drew and the awesome support Jennifer & Brooke. Probably see you guys next week since my race is Saturday.

    ReplyDelete
  8. CoriApril 23, 2013 at 8:13 PM

    wod for tomorrow:

    10 min AMRAP
    10 KB snatches, alternating arms (2/1.5)
    10 box jumps, 24/20
    10 ttb

    ReplyDelete
  9. JenniferApril 23, 2013 at 9:17 PM

    5 rep max 55# (matched my 3 rep max weight from February ). Not too shabby with a broken finger.

    40# and ring rows in the WOD 3+5. That was a gasser of a different sort. Holy sore wrists!

    ReplyDelete
  10. JonathanApril 23, 2013 at 10:41 PM

    At home wod (not the same as being there.). 155lb max, 165 3 times. 3 rounds with 115lbs. Gave myself 7minutes due to run from barn to pull up bar.

    ReplyDelete