Thursday
Warm up: see board
Skill: OHS 3×3
WOD: 15-12-9
front squat 75#/ 45#
row for calories ( 15 calories, 12, calories, 9 calories)
Scaling option: adjust fs weight.
My original reps were 21-15-9. After 2 sets of people completed this wod, I would say that 21-15-9 is a good amount.
4 min. w 75# Frt Sqt
Short and intense wod. Feel it in the posterior chain. Or as Hawaiians call okole chain.
OHS 85,95,115
sub’d #95 OHS for FS.
4:14
OHS: 145/ 165/ 175
lifting felt good today. Never have gone heavy on OHS before, should have ended with more weight.
Kurt and Chris, nice work today
Marcus, it just is not the same without you.
Jesse, nobody fills in for the smack talk like you do.
Rian…Rian…Rian, I need my other big guy in the mornings
ohs 85/ 105/ 120
those felt good. i like ohs
katie thanks for pushing us to do more. we did 21-15-9 just cause.
5:11 was my time.
all sets unbroken.
and thanks to chris for correcting my rope length.
so, ruth maybe the blue rope is good for you. sorry about that. and i am game for a fun on saturday morning. where should we meet?
but, i got 29 du’s in a row, without the jump in between.