Friday, November 2, 2012

1rm OHS


Super Youth

(A) OHS - 10,8,6,4,2,1 Reps

(B)  Individualy 12 min AMRAP 12 Back Squat 40/30kg  15 KB Swing 24/16 1/2 Gasser

Beginner/Intermediate

(A) OHS - 10,8,6,4,2,1 Reps

(B)  Individualy 12 min AMRAP 12 Back Squat 50/35kg 15 KB Swing 1/2 Gasser

Advanced

(A) OHS - Build to a ME lift over 15 min

(B) 12 min AMRAP 12 Back Squat 60/40 15 KB Swing 24/16 1/2 Gasser

(C) Skills or Mobilise

Focus-(A)  Aim for 10kg heavier then your Snatch as a minimum (B) Both the Back squat and the KB swing should remain unbroken

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3 comments:

  1. KerryNovember 2, 2012 at 5:00 PM

    OHS: 55kg
    WOD: 4 rounds + 22 (35kg bs, 16kg kb). All bs and kb unbroken.

    ReplyDelete
  2. JakeNovember 2, 2012 at 6:04 PM

    Super Youth
    (A) OHS 1RM 45kg

    If I had more time, I would focus on snatching up - I had to power clean, push press and then press it back up and the grip threw me off I couldn't hold it.

    (B) 12 Min AMRAP - 12 Backsquats (40kg), 15 KB Swings (16kg) and 1/2 Gasser

    3 rounds - 1 disqualified round.

    ReplyDelete
  3. Dave GNovember 5, 2012 at 10:32 AM

    A) OHS Max @ 50kg (55kg day before)

    B) WOD 4rnds + 1rep RXD

    ReplyDelete

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