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Wednesday 120502

Ricky Frausto Filed Under:
WOD
Skill/Strength

Overhead Squat 5-5-5 reps

After a thorough warm-up, complete 5 reps of an overhead squat for 3 sets, increasing in weight each time. Do these on a 3 minute clock. Compare to 111214.

Conditioning

Handstand Holds

Hold a handstand for 10 seconds, rest for 10 seconds, hold a handstand for 20 seconds, rest for 20 seconds, hold a handstand for 30 seconds, rest for 30 seconds, and so on, adding 10 seconds each time, until you can no longer manage to hold an unbroken handstand for the required time.

Last person (hand)standing, wins.

Post all results to comments/Logwod.

Click picture to enlarge

Here is your First Annual CFO Cinco De Mayo: Dos Equis & Double Unders WOD.

If there are anymore interested, we'll take teams all the way up until gameday. We're sitting at 14 right now.

Thoughts? Questions?

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17 Responses to "Wednesday 120502"

  1. Abby Banks Says:
  2. I am so excited for handstaaaaands!
  3. Jen Says:
  4. 118 for OHS- I will go up next time. It's been awhile for these so I was guessing on the weight.

    70 sec for HS holds. That was super tough. Way to go 90 sec people. That is impressive. And super job to Amanda and Jess!!
  5. Sherv Says:
  6. 164# for OHS

    A pitiful 40 sec for handstand holds. But I continued to work, doing 4 more holds of at least 30 sec each.

    Cinco de Mayo workout looks like fun. If I didn't have Army stuff this weekend, I'd be there for sure. Next year!
  7. Steve Says:
  8. 164 for OHS.

    50 sec hold.

    Why so few posts on the blog? After the WOD was posted last nite, I was curious to see how the handstand holds were going to end up. Before I went in for the afternoon class, only Jen had posted results.
  9. Paula Says:
  10. You are right, Steve....blogging has been pretty slow.
    Come on ya'll!

    OHS- 93#. I'm pretty happy with that because in December I did 77# for 5x3!!

    Handstand hold of 40sec. About 10sec short of the 50sec hold but arms started to bend. Nice work Jess, Jen, and Amanda. You guys killed the HS holds.

    Great work to all 9am class!!
  11. Hilg Says:
  12. Proud to count myself among the Nooners today.

    130# and struggled with the last set of 5 on the OHS.

    Got through 40 seconds, caved after 30/50 and then watched in awe as Meagan, Mike, and Carol totally kicked ass with Carol owning the day at 120+ seconds on the HS hold......holy crap!

    Noon was a total blast today.

    B
  13. Hilg Says:
  14. BTW- WTF on the non-posters!!???
  15. Kelli Says:
  16. SOOOO happy to be back! Did 93# for OHS and held the handstands 40 seconds. As I was holding them I kept thinking back to when I was 14 years old and could do it all day! :-)
  17. Ricky Frausto Says:
  18. For those of you that were here on December 14th, 2011, we last did this Overhead squat workout then. Check out the link I added to the workout above.
  19. Lauren F. Says:
  20. 88# for OHS. Did 93# for 3 reps, but couldn't get to 5.

    Did 30 secs for handstands. Failed 20 secs in on 40. Did handstands facing the wall. Need to work on kicking up.

    Had a great time with 9am folks today! :)
  21. Keva Says:
  22. This comment has been removed by the author.
  23. Blair Tice Says:
  24. OHS
    98x5
    108x5
    120x1
    Failed on the last set. The bar kept drifting forward. Next time!

    50 sec for handstand holds

    Great Wednesday everyone!
  25. Blair Tice Says:
  26. OHS
    98x5
    108x5
    120x1
    Failed on the last set. The bar kept drifting forward. Next time!

    50 sec for handstand holds

    Great Wednesday everyone!
  27. Keva Says:
  28. Did 63# for the OHS (same as in Dec.--not sure how I feel about this factoid. I'm a little disappointed I suppose) and lasted 50 seconds for the handstand hold.
  29. Gdawg Says:
  30. 113# OH squat, had been forever!!! felt good at this weight though! thanks 9am crew for makin class so enjoyable!

    got 50 sec. for holds. wanted 60 bad but arms were pretty shaky!

    megan
  31. Addi Says:
  32. Whoa. 120 sec?! My shoulders hurt just thinking about it... I miss the Nooners. Might end up back there this summer...
  33. Addi Says:
  34. Says steve, who usually posts never. :)
    kidding... a little.

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