Monday, April 3rd

2
Apr

Monday, April 3rd

WOD

Overhead Squat
5-5-3-3-1-1-1

Then, complete 4 rounds:
One minute sprint for calories.

Use the assault bike for at least 1 of the sprints, use the rower for the others.
Rest 3 minutes between efforts.

Post all loads and total calories across all 4 rounds to Comments.

0 Response

  1. robseda

    OHS: 135(5)-155(5)-175(3)-185(3)-195(Fx2)-195(1)
    Shoulders not cooperating this morning

    Bike: 37 cals; Rows: 24, 22, 23
    106 total

  2. BAston

    OHS:

    135(5) – 155(5) – 175(3) – 185(3) – 195(1) – 205(1) – 210(f – failed the jerk)
    PR for a 1 rep is 217#, that might have been the last time I tried a 1 rep. It’s been a while.

    25 (row)
    24 (row)
    17 (bike)
    22 (row)
    Total: 88

  3. JLee

    OHS: 95(5)-105(5)-115(3)-125(3)-135(1)-145(1)-155(1)
    20# PR. First time ever this lift has felt remotely close to comfortable

    Cals
    28(row) 27(row) 26(row) 21(bike) – 102 total
    I highly recommend saving the bike for last, just kidding. My quads literally exploded at the end.

  4. Rekas

    OHS
    5s: 85,90
    3s: 95,110,110 (accidentally messed up the rep scheme)
    1s: 115,125

    Row/bike calories:
    21
    17
    21
    22
    81 total cals

  5. AllisonR

    OHS
    (5): 70lb
    (3): 75lb
    (1): 85lb, 90lb, and failed the last 95lb attempt b/c my arms got tired
    Row/bike
    16,14,14,15 – 59 total

  6. Alice

    Overhead Squat:
    (5s) 105-110
    (3s) 115-120
    (1s) 125-135-140(F-failed jerk)-140(PR)

    17-19-17(bike)-18
    total cals: 71

  7. heidi_w

    OHS
    85(5) | 95 (5) | 105 (3) | 105 (3) | 110 (1) | 112 (1) | 115 (1)

    18 | 16 bike | 18 | 18 | 18 = 70

  8. dtm

    5 Rounds:
    Max Strict HSPU 12-9-8-6-7
    1 minute hollow (These were weak sauce)

    Bent over fly rows for funzzies

  9. Matt

    Giving the shoulder a rest day.
    Back squats:
    5s – 245-255
    3s – 265-275
    1s – 285-295-305
    Sprints: Row/Bike/Row/Row
    34/28/25/25
    Took a while to walk that one off. Woof.

  10. Katie

    OHS
    5s – 93 – 103
    3s – 113 – 118
    1s – Failed the jerk @123 all three times

    Bike 20
    Row 22, 19, 18
    Total 79

  11. chad

    125(5)-135(5)-155(3)-175(3)-185-205-220pr for jerk and ohs
    (had to fight to control it and pinched something in my upper back)
    R-22/R-23/B-24/R-20 = 89

  12. J Cash

    Step ups 6×5 each leg with 35 lbs dumbbells

    Then
    3 rounds for time
    27 cal row
    21 bench press @135
    15 ghd sit ups
    9 strict pull ups
    13:59 rxd ????????????
    First cardio wod since surgery and I’m dying

  13. LaurenMargaret

    Overhead Squat:
    (5s) 65
    (3s) 70
    (1s) 75, 75, 85

    Row/Bike for cal: (total 78)
    23, 20, 16 (bike), 19

  14. Mickey K

    OHS:
    155×5, 165×5, 175×3, 185×3, 195×1, 215×1(fail), 215×1
    1 minute SPRINT max cal:
    row/row/row/bike
    29/29/29/20
    107 total cal

  15. ERIC S.

    OHS
    135(5) 155(5) 175(5)
    195(3) 215(3) 225(3)
    245(1) 255(1) 260(1) 265( jerked it but failed the ohs)

    “Jacked Jcash”
    3 rounds for time
    27 cal row
    21 bench press 135/95
    15 ghd sit-ups
    9 strict pull-ups

    12:25 Rx’d

  16. D-Nice

    OHS
    5’s: 50, 55
    3’s: 60, 65
    singles: 70, 75, 80
    900% satisfied with the cooperation from my shoulder lately 🙂

    Bike: 17
    Row: 21
    Row: 20
    Row: 22
    Totalz: 80

  17. Matt

    50-40-30-20-10 reps for time:
    GHD Sit-Up
    Hip Extension
    19:50, quite a bit slower than last time, but no stressin

  18. Roberts

    OHS
    83(5)-88(5)-93(3)-98(3)-103(1)-108(1)-113(1)

    15# PR!
    The jerk scares me

    Calories
    17-15-15(damn bike)-13
    60 total

  19. Jess RP

    OHS: 5: 52, 57; 3: 62, 67; 1:72, 74, 77 (PR!)
    Cal: 19, 12, 16, 15. With the 12 being the bike. 62 total.

  20. JoJo

    Overhead Squat
    85-95 5’s
    95-95 3’s
    100-100-105 PR singles

    Death Bike: 22
    Cal row 19
    Cal row 18
    Cal row 20
    Total 79

  21. Chi

    This has got to be one of the hardest lifts…maybe it explains why I can’t do a pull up as of yet!?
    OHS 65#, 75#, 75#, 85#, 85#, 95#, 105#
    Row 25, 27, 23 Bike 17

  22. patrick

    OHS
    135(5)-155(5)-175(3)-195(3)-210-220-230(f)

    Calories
    Total = 108
    Ass Bike – 36
    Row: 26-25-21

  23. johanna

    OHS 85(5)-95(5)-105(3)-115(3) -125(1)-135(1)-145(1)PR- 155(f the jerk)
    Should have tried 150, but I got greedy. Gotta work on my jerks.

    1000m recovery row. No sprints due to a head cold.

  24. Kim

    OHS
    95(5) – 100(5) – 110(3) – 115(3) – 125 – 130 – 135(PR!)

    Cardio Party Time
    Bike 24 (2 cal PR)
    Row 19, 22, 22
    87 total

  25. Gracie Lyman

    OHS were a total joke

    5- failed attempt @63
    5- failed attempt @61
    3- 61 (found a comfortable grip)
    3- 63
    1- 68
    1- 73
    1- failed attempt @83

    Bike 17
    Row 20, 19, 20

    Total: 76

  26. cloudon

    OHS – 135×5 145×5 155×3 165×3 185 195 205(f)
    1 min ass bike 44 cal. Quit while I was ahead. That’s the most painful 1 min in sports I know of.

  27. dquat

    ohs worked up to moderate single @ 185
    prior to mob project that was a heavy single, positions felt good.

  28. Mike Wask

    Ohs:
    5-5-3-3-1-1-1

    95-115-125-135-145(F)-145-155

    Cals:
    Row-29
    Row-27
    Row-25
    Bike-21
    Total:102