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Lifting Ourselves and One Another

Thursday, September 17, 2020

Complete as you see fit for time:

50 Overhead Squats – 135#/95#
50 Bar Facing Burpees over Bar
50 Wallballs – 20#/14#
50 Toes to Rings
50 Deadlifts – 135#/95#
50 Cal Erg.

Coach’s notes:

Post order and rep scheme and time to complete to comments.

WOD Leaderboard

Comments: 16

21:22 Rx’d, used Ski-ERG. Split everything into sets of 10, mostly in written order.
That was rougher than I expected, everything seemed to compound on each other (their powers combined into something far more terrible than the sum of the parts).
Huge crew at 6am, bodies, barbells and rowers everywhere!
Thanks Derek! You somehow contained the anarchy.


Huge class 6am! Fun to be able to practice individual strategy.
Here’s what I did:

50 deadlifts rx (20, 10, 10, 10)
5 rounds of 10 alternating OHS (65#) and Bar facing burpees (turned bar diagonal)
2 sets of 25 cals on the row

Then moved over to the rig and did 5 rounds of 10 alternating wallballs (Rx)and toes to rings (brought legs as high as possible)

Finished at 22:08

Thanks Derek! 👊🏼


23:16
Split everything into sets of 10. And did 3 couplets. First OHS + v-ups then Burpees over bar +DL last wall balls + rowing
Scaled the OHS to 45# and did V-ups.

Thanks Ragnar
Great work 9:30!!


23:30 ish. 85# OHS, 95# DL. I totally mis-read the deadlift weight so I probably should have put on a little more…right, ‘cause that’s what I was thinking at rep 22 – this feels too easy. Pfff.

Broke it up into 2 triplets (in the order written): 2 Rounds of 25 reps each. It worked OK but I was getting bagged close to the 20 rep mark. Next time I would go 5 rounds of 10 reps top to bottom. Either way it’s a sweaty one.

Thanks Ragnar. Great job 9:30


32:04
#95 OHS and Deadlift

Goal: Make the OHS super virtuous. Learn how to do singles well for DLs. Work harder at transitioning from OHS to burpees over bar. Grind the wall balls and TTRs together. Figure out how to focus during rowing.

My shoulder held out! My entire arm did not go numb during OHSs. Lord, thank you. The OHSs felt a little “gooey” at first. I did 5 sets of 10 with decent form, keeping my heels on the ground. What a difference that makes.

Deadlifts were a little light. My focus was on learning how to time singles.

Over all, I thought my time might suffer a little from adding more weight. I needed more rest than I expected but figured out a way to push and keep moving.

Thanks, Ragnar for helping me with the single DL technique and with rowing focus. I REALLY appreciated the coaching today. I’m excited about what I’m learning these days.


Some great times from the 6:00am Crew!
Really like this one, except for my inoperable hamstrings.
Went with 55 rounds of 10, started at the bottom (erg, ski).
22:23.
Oh, and next time I will not do the wallballs after the OHS, as I could only do sets of 5, not kidding.


23:07. Seniors discount applied. 95# back squat everything else Rx. Did wod as written. Ski erg 🤢
Great crew at 9:30am. Thanks Ragnar


29:33
OHS @ 75#/rxd everything else
Partitioned into couplets:

WBs/T2R: 5 sets of 10
Rowing/DL: 2 sets of 25
OHS/burpees: 10/10 then it’s a blur,

Should have switched the first and third couplets. Completely died on the OHS/ burpees.

Good effort 5:45

Thanks OG!


28:04

A little scared of the squats so scaled to 95# and did these as a max effort set + 5 burpees until they were done. Then did random sets of things until done. Low back lit up pretty quick for some reason today.

Squat: 15/10/13/12
Burpee: 5/5/5/5/5/5/10/5/5
Wallball: 15/15/10/10
T2R: 15/10/10/10/5
Dead: 5/5/5/5/5/8/5/6/6
Bike: 10/10/10/10/10

Deads were all singles 😭

Thanks OG.


27:40
95# OHS, 135# DL & 20# WB

Did this as three couplets:
OHS sets of 10 & BOB sets of 10
WBs sets of 10 & T2R sets of 10
DL 2 sets of 5 & Row 10 cals

Yowie wowie, thought I might have to stop after the first couplet as my calves were beyond on fire. Clearly the hammies aren’t doing their job right now. Thankfully the next couplet allowed them rest a bit and I was able to finish.

Thanks OG!!


I got wrecked by this workout. ~33 mins? Not sure. Forgot to look at the clock.

I did #65 for the first 20 overhead squats and reduced to 55 for the rest. Did everything else rx.

Thanks Collin!


25:24
Did it as 5 rnds of 10
Not sure if this was the best strategy 🤔 it hit me pretty gassed 🥵
Thanks OG
Nice work tonight crew!


It was a busy class this morning but I was still able to take up a LOT of space!
With 45# OHS, 12# wallball (to 9ft) 85# deadlift, I partitioned as:
3 rounds of 10 reps/caps then
20 OHS
10 burpees over bar
20 wallballs
10 T2R
10 DL
10 cal (row)
10 burpees
10 T2R
10 DL
10 cal

Finished 28:13
Thanks, Derek!


Heck…

28:31
115 for OHS and Dead’s. Split everything into 2 rounds of 25.

The OHS was exceptionally challenging and really broke down every other movement. I was totally juiced from the squats and did not have a lot to give after completing the sets. Great effort tonight from the 7pm class! Thanks OG!


did this in couplets, 30:30 ish
65# OHS / Burpees -10/10/5/10/5/10
14#WB / Toe to Rings 15/10/10/15
115# DL / rower – 10ea/40 ea to finish
pretty gassed, Burpees get my heart rate up and really tought to push it back down.
Great work from everyone @ 545 pm
Thanks OG for the coaching and enthusiasm!!


23:55. Rxd all except the OHS. I actually subbed back squats. Not even in the same universe of difficulty, but just felt like my shoulders needed the break on my first week back the gym after a month off. Already did shoulder press and snatches this week. Felt great to sweat again. Anyway, I did 50 back squats unbroken @ 135#, then 10 burpees and 10 deadlifts X5. Then kinda treated the last three as a triplet – 10 cals on the bike, 15 WB, 10 cals, and 15 t2rings, then 15/10/15 again, and then whatever was left for the last round. Finished with 20cals on the bike.
Something like that.
Thanks OG!


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