WOD
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Posted September 16, 2009 in WOD by Brendan Sonnichsen

Thursday, September 17, 2009

Overhead Squat Ladder 1-15 for time

That is… 1 rep, rack the bar (on back or on rack)… 2 reps, rack the bar… 3 reps, rack the bar… etc. until 15 unbroken reps, rack the bar.

Elite/advanced = 95/65

Obviously you want to choose a weight that you can do 15 reps of unbroken!!!

I really like this blog post by Chris. What’s your list look like so far?

12 Comments to “Thursday, September 17, 2009”

  • cheryl
    September 16, 2009 at 8:32 pm

    yuck yuck … sorry … think i’ll run in the morning

  • brendan
    September 16, 2009 at 10:38 pm

    @cheryl
    Suggestion…. come in and do this WOD and then finish with a run or row. You’ll get some very important work on a weak spot AND you’ll get that “cardio” you feel you need after taking a bit of a longer recovery period.

  • Sunshine
    September 17, 2009 at 7:49 am

    Looks good to me; be there at 4ish…

  • mlc
    September 17, 2009 at 8:42 am

    20:17 as rx’d.
    Wrists BURNED from this. Wasn’t sure how much rest/recovery I should take btwn the longer sets as I didn’t want to get to above 10 and then end up bailing. But, once you find that sweet spot you can go forever. Also watched BRad and he had a much more narrow stance than me so I tried that out, worked WAY better. Could go way faster that way.
    Good WOD, works one of my weaknesses…cough cough…CHERYL!!! :)

  • Erika
    September 17, 2009 at 9:46 am

    Restless night + little sleep = unexpected rest day.

    Will definitely see you all tomorrow.

    @cheryl
    That is one of the reasons I do not check the website before I come in. I find it much better to have my workout days and stick to my schedule.

  • Crystal B
    September 17, 2009 at 2:06 pm

    Wow, this is my weakest lift. But I don’t mind it at all tho it’s a wrist killer!
    22:something @ 30lbs

  • Smokey Jo
    September 17, 2009 at 5:20 pm

    I love OHS…and I know that I can do 65# but my rotator cuff has been acting up these last few days so I went lighter, at 55#.

    It was a great WOD! The 14′s and 15′s were the toughest and I was pretty sure my arms would tear off at any time…but phewf, they stayed attached and I finished in 22:something as well.

    Want to do this one again in the near future with 65# and hopefully take off some time!

    (“Patience little grasshopper…”)

  • Harvey
    September 17, 2009 at 7:36 pm

    Did the OHS at 45#. Wanted to do 65 but was afraid I wouldn’t be able to finish the last few sets. Gotta add OHS to the list of things to work on. The list of things to work on keeps growing and growing!

  • Sunshine
    September 17, 2009 at 8:57 pm

    I have to say OHS are becoming one of my favorites! Completed up to 12 @ 50# due to lack of time…unfortunately had to leave.

  • cheryl
    September 17, 2009 at 9:19 pm

    I know I know! I’m such a bad xfitter .. have to stop picking and choosing!

  • Tapout
    September 17, 2009 at 9:25 pm

    did it RX’d…and we won’t talk about how much time it took me…

  • Eric LUKE
    September 17, 2009 at 10:03 pm

    What the Heck!!! I thought squats work your legs……My shoulders were on fire…..It took my forever b/c I had to re-do a couple of sets……did it RX’d @95lbs but I did my last two sets of 15 twice and my shoulder gave out on the 15th rep…..still angry about it….

    Thanks Tania for all your time and instruction I finally got in the groove near the end…..

    Regards,

    E.

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