September 22, 2010
September 26, 2010
Behind Bars

If you thought our little dance with barbells during Tuesday’s AMRAP ground-to-overhead workout would suffice for the week, you were wrong. For Thursday night’s fun, Tom put the bars back overhead, but then kept them there.

Warm-up: 21-15-9 of Pass-Thru, Squat, Push-up, PVC OHS, Rolling Split Saddle (10 only), Sotts Press, Scorpion (10 only). Yes, it was long, but it made sure everyone was nice and loose for the main event.

WOD: AMRAP in 20 min; OHS (15 or 8), Church Run, Pull-ups (12 or 6), Church Run.

Post weights and rounds completed to comments.

Today marks the final day before FGB V, but there is still time to register to workout with CFDC tomorrow. If you’re having trouble or need help, shoot over an e-mail or leave a comment and we’ll get right on it. Otherwise, get ready to enjoy a good workout followed by some good food and drink.



  1. Maiko D. says:

    I knew I was in trouble when my shoulders couldn’t survive the warm-up. I went with 65# for the OHS and did the 15, 12 rep scheme. Finished 3 full rounds with 30 seconds to spare.

    Not sure if I’ll be able to make it to the fundraiser tomorrow but I’ll try my best!

  2. SaltyHat says:

    at least it wasn’t too hot in the gym, rt? sheesh

    I think that might be the most pass-thru’s ever done in one warm-up, but it was worth it to make sure the shoulders were warm. Used 115lbs for the OHS, and managed 4&1/2 rds. I really like the OHS+Run workouts; I think it really brings home the need to stabilize the core on the OHS. Could be me though.

  3. Sara says:

    I worked on the same bar as Maiko and used 65lbs. At first I was going to go with 75 but decided with the running my back would tighten up too quickly. I really tried to focus on the elbows turning in as Tom discussed in the warm-up.

    I finished a little more than 2 1/2 rounds.

  4. Tom Brose says:

    Great work by all, on a tough effort. Chris is dead on with the importance of core stability, but the key to a workout like this is breath control. using and controlling your breathing is a very powerful yet overlooked component.

    Think about it like the Biathalon, where the skiers take one or two breaths to drop their heartrate low enough to shoot. Coming back from a 250 M sprint 15 minutes in, you need to focus on getting into controlled rhythm before bringing the bar up. Its a skill to do this as quickly as possible.

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