Tuesday 120103
Overhead Squat 3-3-3-3-3 reps
Everyone can do this one as rx’d, but…..if you have a terrible air squat why not take this opportunity to fix it.  In our affiliate we don’t let folks move on to the OHS until their air squat and front squat are good

Overhead Squat 3-3-3-3-3 reps - 20-16-F(20x2,F on 3rd)-20-20 - All Kg

Have been working my air squat for the last 12 months. This was the first time I successfully managed a series of overhead squats. Working with an empty bar, I felt a little unsure after the first 3 reps so dropped the weight down for second set using a steel bar I have. Happy with that I moved back to unloaded bar, first two reps were ok but lost it on the 3rd rep. Mental review of what happened I figured out that my shoulders were not active and locked, the bar came forward and I went back! last two sets I corrected the problem and completed as posted. A start has been made on the overhead squat, I also realise that I have a long road to travel before I have a rock solid OHS.

Buy in: Dynamic Stretching, 2min Jump rope, 10x: Push up, Sit up, Dip, Back Ext, Pull up (assisted), Squat, Ring row, Samson Stretch
Cash out: Stretching

CFWUx3

CFWOD 20120103
Overhead squat 3x3x3x3x3

45-65-85-95-95

Did the WOD and then tried to loosen everthing up from the holidays, but knocking out a set of 25 of 24” box jumps, rope swings, 50lb KB swings, 1250M row, 14lb wall balls.  Didn’t want to push too hard off a 3 week vacation.

7 sets

cleans @ 75# x 3
hspu progressions x 6

5:49

Diane: 21-15-9
Deadlift 225
HSPU (banded)
9:42

Buy in 2min jump rope

Overhead Squat
3-3-3-3-3
45-95-95-105-105 NO Rack heaviest I could go from the floor

Bench
3-3-3-3-3
135 x10
185-185-195-195-205

Cash out 3 min jump
10 pull ups

Stairs/pushups/pullups/cleans

4 rounds for time:

Stairs 4th to 9th floor, stopping at every floor for 5 pushups
10 pullups
10 cleans, 90 lbs

24:30

Casey: 20:00, 60 lbs
Richard: 30:00, 90 lbs

Overhead Squat
3-3-3-3-3

10, 14, 18, 24, 29 KG

Im really not sure I have OHS sorted, kinda hurts my shoulder a bit so Im gonna seek teqnique help from somewhere and Sub them for now in any future workouts.

Fran

Scaled to only 45# thrusters since wrist is still sore after sprain. 

4:32

Puppies
Scaled Fran
21 15 9
Assisted pull ups
45 # thrusters
4:51