"Knees Out"
Partner WOD
20 minute AMRAP
400 meter run
Max Overhead Squats M75 W45
Post total reps to comments
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Day 59 of Burpee Challenge
OHS = 125reps
400 Meter Runs = 5
For this WOD, you'll need to squat hard and run fast in order to keep your partner alive. The WOD requires a solid balance so that you and your partner get the most out of it.
OVERHEAD SQUATS
The OHS is one of the more difficult movements because it requires good form, core strength, and steady wrists. Once you have the bar overhead, be sure to lock out your elbows. Some people forget to do this and this makes it impossible to control the weight. Once it's up, be sure to keep it over your center of gravity as you squat. Karen suggests that you act as if you're pushing the ground out of under your feet as you perform the movement.
Be sure to stretch well, and warm up your wrists and shoulders. Since this is AMRAP, find that groove and squat away.
400 METER RUN
Finish the 400 M as quickly as possible so that you can get back to the OHS. Push yourself hard so that you get back to that bar ASAP. The quicker you move, the faster you'll be back at the bar.
Get at it.
Posted by: DIRTY | Wednesday, March 02, 2011 at 07:44 AM
Anisha & Molly: 193 reps Rx
During the OHS try to knock out as many as possible without stopping. That's where you lose reps. Lock your arms out (rotate your armpits out) and go slow. For those of you with a great squat- if you go too low- it will be super hard to get back up so make sure you're breaking parallel, but don't drop to the point where you butt tucks.
Posted by: Molly | Wednesday, March 02, 2011 at 08:16 AM
This was a really fun WOD :) Mad props to Maribel & Elena -- y'all were booking it!
Exercise keeps you young
http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/?ref=health
Posted by: Anisha | Wednesday, March 02, 2011 at 09:46 AM
What's the catch though? How many reps and what does your partner have to do while your doing your movements...
Posted by: Michael | Wednesday, March 02, 2011 at 11:00 AM
Elena & Maribel: 187 reps rx
Molly & Anisha - just trying to keep up with you. Anisha, since Molly thinks that Indian food is too "greasy" - next time I'll go in her place. Michael - while your partner is running the 400 meters, you are working on the overhead squads.
I agree with Anisha, on the overhead squads try to do as many without stopping.
Posted by: Elena | Wednesday, March 02, 2011 at 11:52 AM
Oh ok got it thats what I thought it was. Thankyou!
Posted by: Michael | Wednesday, March 02, 2011 at 12:06 PM
haha Elena- I'll still eat it! Maybe I'll just separate the greasy from the bourbon cupcakes & wine combo...
Posted by: Molly | Wednesday, March 02, 2011 at 01:14 PM
Sam & Javi B. 180 Rx .. not too shabby .
Posted by: Sam | Wednesday, March 02, 2011 at 01:52 PM
Thank you Anisha! Like Elena said we were just trying to keep up with you and Molly. =)
Elena, we beat Laz and my little brother! Lol!!!
Posted by: Maribel | Wednesday, March 02, 2011 at 03:35 PM
You two were FLYING through those runs! I didn't see you run, Maribel, but Anisha said you were pushing her! Elena- I take 5 wks off from running and come back & you're leading the pack (and whooping my butt)! LOVE IT
Posted by: Molly | Wednesday, March 02, 2011 at 04:38 PM
6:30 a.m. Class - ROCKS!!
Posted by: Elena | Wednesday, March 02, 2011 at 04:57 PM
Annelys & Antuanet 286RX!!!! Reyes family in the building!
Posted by: Antuanet | Wednesday, March 02, 2011 at 07:32 PM
110 reps @ 35lbs i didnt really "partner" up so i just ran when marlene ran lol
i am proud of myself b/c durig the 400 meter run althought my pace was slow, i did'nt stop and it felt great!
Ps good job Marlene u kicked ass in the running :)
Posted by: Cecilia Sanchez | Wednesday, March 02, 2011 at 07:57 PM
Karina & Lauren 220 RX ... I ran 5 rounds and did 95 RX OHS
Posted by: Karina M | Wednesday, March 02, 2011 at 09:04 PM
I always forget to ask my partner for their names. Forgive me.
232 Reps at Rx
I got my 6th round in he almost made it, since its a partner wod.
5 1/2 Rounds.
Giselle that stretch after the WOD was AMAZING.
Posted by: Gus Isaac | Wednesday, March 02, 2011 at 09:30 PM
267 with Wi²
Posted by: Juany | Wednesday, March 02, 2011 at 09:52 PM
237 reps RX with Dee
I did 137 reps Rx and ran 4 rounds (coming back slowly, but surely ;)
Posted by: Tania R. ~ "T" | Wednesday, March 02, 2011 at 10:17 PM
Yess awesome wod today!! I did 137 reps RX and ran about 5 times.. And I was discovered to have lop-sided hips.... Thank you Omar, alex, and Andre!! Lol
thanks to everyone who has been participating in the stretch/cool downs... It's great to hear that it's starting to make a difference!! Let's keep it up :)
Posted by: Giselle G | Wednesday, March 02, 2011 at 11:12 PM
Awesome wod with my sister!!! Love being ur partner! Love ya lotz Tata! <3 ... Reyes :)
Posted by: Annelys | Wednesday, March 02, 2011 at 11:57 PM
27,25,29,32 Rx Reps = 113
Posted by: Enrique "Jr" | Thursday, March 03, 2011 at 06:30 AM