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WODS for Monday 5-6 and Tuesday 5-7 LAST WEEK OF RECURRING STRENGTH

May 6, 2013

 

Monday

Strength 1- Back Squat 3×3 

Strength 2- 5×1 Singles.  Exceed your heaviest 3 rep.

Work- 5 Minute Amrap 10 Jump squats 95/65, 5 Touch The Ground Box Jumps at 30/24

Tuesday

Strength 1- Shoulder Press 3×3

Strength 2- 5×1 Singles, exceed your heaviest 3 rep

Work-  JT

21-15-9

Handstand Pushups

Ring Dips

Hand Release Pushups

 

ONE NOTE:  Many of you made up friday’s deadlift/shutltle run wod at open gym on sunday.  If your legs are trashed, flip Tuesday and Monday’s programming, if that suits you better.

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15 comments

  1. I did not go heavy on the BS. I’d say my back is at about 90-95%. Instead of 3×3’s I did sets of 5 working up from 95 to 185. At no time did I feel a strain on my back which made me feel good.

    Work=87reps Rx


  2. Did a mix today to balance out the soreness for tennis later.

    SP: 70 x 3, 75 x 3, 75 x 2 = 585
    80 x 1, 77 x 1, 70 x 1, 71 x 1, 75 x 1

    jump squat/box jump: 70


  3. BS = 1,735 (215×3, 220×3, 215×2)
    5×1 Singles = 215×1, 216×1

    Work = 64 with scaled box jumps.

    I am a little disappointed with my BS, but I just didn’t feel as strong today mentally or physically. I’m trying to psych myselft back up for next weeks re-test.


  4. BS – 120, 130, 130
    Singles – 130, 135×3, 140
    Work – 62 scaled


    • SP – 55, 60, 60. I got 65×3 two weeks ago but now I can only get it once? Annoying. Singles at 65.
      Work – scaled EVERYTHING, 117 reps


  5. back squat 5×185, 5×205, 5×235. Front squat 5×135,5×185, 5×195.
    21-15-9 wall balls@20lbs, toes to bars, kbs@50lbs in 14:15

    I know not the workout posted. But it was a good one! Ha. Will be on track with what I post soon


  6. SP 135, 140, 145×2=1115

    JT=115RX
    First round=3:30 feeling good. Rolled through rd1 unbroken. No kip necessary! Perhaps a bit cocky. Brock says beating the cap is tough, “I’ll show him!” Round 2 my shoulders went on strike!! What happened? There was a inferno inside my shoulders!! Hspu were happening in sets of 3-5. Long story short…I stared at the wall on rd3 most of the time. Beat. Humbled. Defeated by the time cap!! Total reps 115rx. -the end


  7. BS- 1080 120x3x3
    Singles- 122
    Work 67


  8. SP- 57x3x2, 56×3
    Singles- 58, 58.5, 60, 61.5, 60
    Work- 109 SCALED everything


  9. BS – 195×3, 200 x 3 x 2 = 1785
    210 x 1 – PR

    work: top 1/2 hspu, 20lb dumbbell incline bench press, hand release-thigh off the ground-snaked up push-ups = 12:08


  10. I am hoping to make it back sometime this week. Stupid work (I sound like Kathleen!!)


    • Poor Jade! Hope you make it back to the gym soon. You have to get your last BS attempts in before we retest.


  11. SP: 727.5lbs (81×3, 81.5×3, 80×3)
    Strength #2: 82×1, 82×1, 80.5×1, 82×1, 82.5×1
    Work in 15min cap = 124 reps; scaled HSPUs; Finished last set after the cap in ~ 16:30.


  12. Tough JT. Evryone! Great work!


  13. 109 reps in 15 minutes. Had all intentions of finishing after the cap, but changed my mind mid workout. The ring dips took up most of the time.



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