OHS, Main Site & Team WOD

OHS

60x3
60x3
60x3

Main Site 03/11/11

7 RFT:
35 Double Unders
1 Snatch

Only 1 attempt at each snatch, score is for time and total weight lifted.

9.59 - 350kg

I think i should have gone a little heavier with the snatches but it was good practice to get a technical lift done while gassed. No missed reps.

Team WOD

Working in pairs only one person working at a time - my partner was the marvelous Maggie Howe.

Part A-Cardio Endurance/Stamina/Speed

• 4 x 200m sprints (2 each) rest whilst partner is running.(overall time taken is the score.)

2.43 - my 200 splits were around 20 seconds each.

Part B- Accuracy

• 4 minute AMRAP of wall balls. Score is total reps achieved

115 - 70 wall balls for me with a 10kg ball scoring 70 points.

Part C-Co-ordination

• 4 minute AMRAP Double unders (4-1 singles) Score is total reps halved. (if doing singles then divide the total reps by 4 and then half them for your score.

150 - 134 double unders for me.

Part D-Power/Flexibility

• Max distance Broad jump out of 3 attempts each. (score is both distances added together.)

331 - 2.75m broad jump scoring 275 for me.

Part E-Strength

• Take 3 mins each to establish one rep max Shoulder press.

80 - 60kg press which is a PB (cleaned from the floor) scoring 60 points.

Part F- Balance/Agility

• One legged overhead plate hold for aslong as possible-10kg/20kg. Score is time added together.

Total score is all scores added together.

254 - I lasted 1.34 scoring 134 points