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Friday, July 27, 2012

2012 July 27
by bk

Overhead Squat, 5-5-5-5-5 reps (20 minute cap, work diligently)

Compare to 1/11/12

then….

In teams of 3, complete the following in 17 minutes:
Max reps Overhead Squat in 4 minutes (95lb/65lb)…. one team member working at a time
Row for max calories in 3 minutes…. team member 1 (team member 2 and 3 performing plank hold)
Row for max calories in 3 minutes…. team member 2 (team member 1 and 3 performing plank hold)
Row for max calories in 3 minutes…. team member 3 (team member 1 and 2 performing plank hold)
Max reps Overhead Squat in 4 minutes (95lb/65lb)…. one team member working at a time

This workout starts with all team members at the bar performing OHS for 4 minutes with one person working at a time.  At the 4 minute mark, one team member will row for 3 minutes.  At the 7 minute mark, the second team member will row for 3 minutes.  During the row, the other two team members must perform a plank hold (with one team member working at a time on the plank hold).  At the 10 minute mark, the last team member will row for 3 minutes.  At the 13 minute mark, all team members will OHS for the remaining 4 minutes, until the 17 minutes.

The overal score in this WOD is total calories rowed added to the total OHS reps completed for one total number

Post loads and score to comments

CrossFit Integrity, Charleston, SC

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7 Responses leave one →
  1. Mark E. permalink
    July 27, 2012

    135-155-175-205-235(1)

    WOD 340-350 total reps …somewhere in that range w/Chaz and pat, good work as always 6am!

    Tuesday’s WOD #1 5:40 rx

    Gonna try and get some people to run the bridge 6am Saturday while its cool seeing that the gym is closed. If you need more motivation than the cooler weather, here is an interesting article about greatness!

    http://www.thedailymind.com/success/5-habits-that-help-cultivate-greatness/

  2. Patrick H permalink
    July 27, 2012

    OHS – 65-85-95-205-115
    team WOD – I think it was 346 – pretty sure Mark did 3/4 of our team’s squats – beast mode!

  3. Marco permalink
    July 27, 2012

    OHS: 95-135-185-205(3)-ran out of time

    Team WOD with Terry and Jeff: 289Rx

  4. Will C. permalink
    July 27, 2012

    ssssstrrrrreeeeeeeetchiiing! I feel like a new man.

  5. Pat Y. permalink
    July 27, 2012

    5×5 OHS
    95-115-135-185-205

    Team WOD with Ellis and JoMo
    392 or 393 Rx

  6. Catherine permalink
    July 28, 2012

    Ohs: 33-53-53-53-53

    Great job Stephanie!

    WOD with Melissa and Jen – the Dream Team!

    175 ohs 35/10
    107 calories
    That was fun!

  7. Michael Wilcox permalink
    July 28, 2012

    OHS: 95-135-155-175-195
    Wod with Dave and Justin. 302 total

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