Don't Put It Down - WOD for 012312 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Don't Put It Down

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WOD for Monday 012312Click Here For Today’s Schedule
Overhead Squats
For Time:
50 shoulders to overhead (135/95)
The bar starts on the ground.
Anytime you put the bar down, do 6 Pullups

Post Overhead Squat Loads and Workout Time to Comments
For the strength segment, perform sets of Overhead Squats, taking the bar from the rack, working up to the heaviest set of three you can handle for the day.

For the conditioning workout, once the bar leaves the ground you must do 6 pullups anytime you drop it below your shoulders.  You can press, push press, push jerk, or split jerk to go from shoulders to overhead.

ENDURANCE WORKOUT tonight with 6pm!
In partners: 12 minute AMRAP. Divide the work however you choose between the partners. You have one rower and one abmat. Row as many meters and do as many hand release burpees over the abmat as possible.

Chyna Cho demos this workout

  1. Doug Reply
    Worked up to 185# on OHS. Couldn't really get my form working today, was 10#'s under my max 3 reps. 3:19 on the WOD in sets of 25, 14 and 11. Ran out of gas towards the end (chasing Brandon)
  2. Spencer D Reply
    #165 on the OHS. 155 was my old 1RM so I'll take. WOD sucked. A LOT. 8:41 Rx. My overhead strength is crap, props to Doug for going after it.
  3. Paul K Reply
    Got to 130# for the OHS. That's a new 3RM by 5#. Worked the METCON at 105#. Got through in sets of 20, 12, 10, 8. Time was in the neighborhood of 8 min, but not sure. Agree with Spencer. It was TOUGH!

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