Wednesday the 15th of July, 2009

Benchmark Wednesdays

400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

Use 65#, unloaded bar or PVC as needed.

Post times to comments.

Notes, tools, articles and ephemera:


Jason said...

400 meter run
Overhead squat 45 lbs x 15
5 rounds for time


first time attempting OHS

Adam said...

Quick swim:

400y warmup drills and skills
10 x 100 on 2:00

Triceps are completely fried from yesterday. Not reccomended WOD for swimming improvement.

DM said...

13:07 Rx

Goal was 15:00 with unbroken squats. Done.

Slim Biscayne said...
This comment has been removed by the author.
Dibo said...

13:07 rx. felt pretty good on the runs. OHS unbroken.

Wesley said...

5 rounds of-

400 m run
15 OHS (75lbs)-

..funny enough the run run seemed harder

Adam said...

RX 16:16

had to rest on shoulders every set. unbroken next time. runs in flats not very fast

Slim Biscayne said...

RX'd all squats unbroken 19:54. Just snuck in under the cutoff. My back felt stiff in the runs I got a real strong burn from this one.

Last time I did it at 75# and wasn't unbroken.


1 weighted pullup 15#
1 minute rest

x4 rounds

Front Lever progression practice
Planche progression practice

PS Dibo was moving fast!!!

Isabel said...

400m/ 45lb bar OHS 5 rounds
TIME 17:27

PANOS said...

12:43Rx (PR)