Wednesday, August 17, 2011

For Time

40 Wall Balls
20 Over Head Squats
400 Meter run

30 Wall Balls
15 Back Squats 
400 meter run

20 Wall Balls
10 Front Squats
400 meter run


(use 60-65% of your one rep max overhead squat)

post wod
3 minute planck hold (partition as needed)
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5 comments:

  1. thomas wubbenAugust 17, 2011 at 6:51 PM

    metcon@20# wb and 95# squats: 15:33

    Planks: 1 min on / :30 off

    ReplyDelete
  2. jamesAugust 17, 2011 at 10:21 PM

    20# and 135# - 16:45. Need the heavy OHS work, can't wait to do it again.

    ReplyDelete
  3. Andy McCabeAugust 17, 2011 at 10:33 PM

    20# and 150# - 14:15

    ReplyDelete
  4. kyle bAugust 18, 2011 at 8:01 AM

    20# and 115 17:58

    ReplyDelete
  5. JoelAugust 18, 2011 at 8:03 AM

    First one back in almost 2 weeks I had "No", "Ouch", and "Ah hell!" to choose from.

    16:58 @ 14# and 58#. Overheads were the limiting factor as usual and very shaky.

    ReplyDelete

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