Strength
Overhead Squat 5-5-3-3-1-1
METCON
15 Minute AMRAP
1 Snatch 50/30kg
10 OHS
20 Double Unders
Post Scores Below!!
WOD 12-1-15
13 thoughts on ““WOD 12-1-15””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
Worked up to a new PR of a 45kg overhead squat, felt solid underneath it so I’m very happy with that. The WOD was challenging, used 30kg but couldn’t manage a single snatch, and it was difficult to keep stringing the OHS together. Completed 5 rounds, doing single-unders.
Worked up to 30kg OHS.
WOD : 11 rounds and 10 OHS
Really enjoyed today’s WOD, worked up to 33kg, should have started a wee bit heavier I think, I could have got a 1kg or 2 more!!
Got 10 rounds exactly done with 25.5kg and singles.
32.5. 5 rds and 7 ohs
Up to 40kg on the skill and 5rds with 38 singles. Form isn’t great for OHS
55kg for OHS ( well happy as new PR- although still unconfident with weight above my head while squatting). 7 rounds for WOD with 35kg on the bar
So didn’t enjoy that 1. Def OHS needs serious amount of work.
50kg on the OHS. Up 5kg from my 1 rep max.
11rounds + 6 OHS for WOD with 30kg on the bar.
Worked up to 40kg for OHS
Found the WOD tough,struggled wit all the OHS’s-very frustrating..
Had 27.5 kg on bar, think I got 6 or 7rds wit 37 singles-not too sure.
Need to work on wrist strength!!! Worked up to 35kg on the OHS, felt grand. Used 25kg in the WOD and double unders, 8 rds and 5 OHS.
Hi guys, got 50kg on skill.full snatch on wod and ohs 30 on bar. Only managed 7rds 3ohs ohs are tough.:)
First time doing ohs so just worked on form did 6x5reps of 20kg and kept it light for the wod. Think I had 16ish on bar. Full snatch, 7or8 rounds i think (gotta concentrate on counting haha), did double under every 3 or so skips so did 35 mix of singles and doubles!
Eh… Why does my photo come up? Haha or is it just me that can see it?