Nov 2, 2010

WEDNESDAY 110310

Warm up - see the vid



Then five rounds for time:

Sprint 200 yards/row 250m
7 Overhead squats @ 135
12 Knees to elbows

For the OHS you can take the weight off the rack and snatch balance it to get it to the start position. Or clean and jerk/snatch it if thats easier.

12 comments:

Phil B said...

I have mandatory PT again tomorrow morning, looks like a fun one!

Rich said...

James- tomorrow morning, can you demo what he's talking about for knee placement (knee being out) to avoid damaging the meniscus? Other than that, the warm up looks pretty self-explanatory.

james said...

11.26 rxed.

Don't forget row clinic tmw 0615 - 0640ish

George said...

scaled oHS to 75; K2E were more like knees to shoulder
11:47 overall though

scottnkelly9901 said...

17:51 Scaled OHS to 95 but used snatch technique (first time) to get into start position; probably should've done the row as I did intervals and ankles-to-bar for a WOD yesterday - oops.

craigrr said...

14:29 with OHS Rd1 @ 135lbs and Rds 2 - 5 @115; my form wasn't gross @ 135lbs but it wasn't to standard either; I did this one alone and I think that accounted for at least 1min if not more; no one to push me or no one for me to catch; I didn't like it

Rich said...

12:10. Scaled to 75 on OHS. Form was pretty good I think...little on the balls of my feet on last set but corrected (Jamie from CFR spotted); K2E had a lot of rocking due to trying to do them fast....good burn, bad form. Overall, I was pretty happy. See you guys as soon as I can!

Neal said...

Due to some shoulder pain, I decided to sub/scale today's WOD. Instead, I did 5 rounds for time of:

-250m row
-50x OHS (w/PVC pipe)
-25x AbMat Sit-ups.

Time was 17:54. Hope to be doing the WOD with the AM Crew tomorrow morning.

Rich, look forward to having you back soon.

Hoys said...

scaled to 95 lbs 13:45; heaviest i've done on ohs so far.

Bedellb said...

Back injury precluded any real crossfit for me. I decoded to row 5k instead. PR 18:57. Pretty much kept a 1:52/500m pace.

Jen B said...

I had a hard time with this WOD. Mainly I struggled with midline stability on the OHS. I put 65# on the bar but ended up scaling down to 45#. Form was better with lower weight.
13:59

Rage Peterson said...

Did the row option. Scaled OHS to 115#, working on balance and form. 5RFT: 16:34. Great workout...