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Sunday 4-14 Open Gym 1 to 3pm. WOD for monday 4-15-13 and Tuesday 4-16-13

April 14, 2013

Anything that suits you from 1 to 3 pm Sunday.

Monday- 

Strength 1- Back Squat 3×3 for load.

Strength 2- 5×1 Back Squat @ greater than Strength 1.

Work- 21-15-9 Front Squat  135/95, Chinups (palms in) for time.  

Tuesday-

Strength 1- Shoulder Press for Load

Strength 2-  5×1 Shoulder Press for Load @ greater than Strength 1.

Work- AMRAP in 8 –  8 Shoulder to Overhead, 8 Hang cleans  135/95

 

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11 comments

  1. Bs=2025 225x3x3
    I did 2 at 275 and felt sore at the bottom of the squat so I kept it light.

    Work 5:00 Rxd


  2. 285X3, 285×3, 285×3
    305×1, 305×1, 305×1
    WOD 9:50


  3. Monday BS = 1,836 (200, 205, 207)
    Strength #2 = 210×1 (only had time for 1 rep)
    Work = 10:28 (95lbs; +4/black band assistance)


  4. SP- 490.5–55×3, 56×3, 52.5×3
    SP singles 57.5, 58, 57, 57.5, 57

    Work- 54 reps @ 65lbs


  5. 165×3, 165×3, 170×3 . Max 175×1 . 4 Complete rounds +7 = 71 reps


  6. I needed to take a rest day on Monday from having matches all weekend & going non-stop. I couldn’t even think about holding a bar on my back, let alone attempt to squat!

    Today, I needed to run. 4.86 miles – 49:45


    • I’ve never used the words “I needed” and “to run” in the same sentence. 🙂


  7. Tuesday SP = 684 (75×3, 76.5×3, 76.5×3)
    Strength #2 = 80, 82, 83.5, 85, failed at 87
    Work = 50 @ 85lbs


  8. I did Monday’s back squat today.

    175 x 3, 180 x 3, 185 x 3 = 1620
    195 x 1, 205 x 1 (PR)

    played around with free standing handstands & agility ladder


  9. BS – 125×3, 130×1
    SP- 62×3, 65×1
    DL – 180×3, 190×1
    All singles above my starting 1 rpm


  10. BS- 990–105×3, 110×3, 115×3
    Singles: 120, 125, 120, 120, 120

    Did Wednesdays work



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