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WODS for Tuesday and Wednesday 6-18/19-13

June 18, 2013

Tuesday

Technique- 12 Minutes to find your max Split Jerk WITH PERFECT TECHNIQUE.  No muscle-ing it out.  

Strength- Shoulder Press Clusters:  1 rep every 15 Seconds x 5 @ 75-85%.  X 3 Total.  2 Mins Between each cluster.

Work-10 Rounds for time- 20 Double Unders/ 2 Wall Walk ups.

Wednesday

Technique- 12 Minutes.  4x Hang Clean Touch and Go Doubles for load/technique.  Advance only as long as your technique remains solid.   

Strength- Front Squat Clusters @ 75-85% 1 rep every 15 seconds x 5 x 3 clusters.  2 mins between clusters.

Work– Run 400, 40 Wallballs, 40 Grasshoppers for time.

 

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18 comments

  1. I always heard people say “work (or this or that) is too crazy right now and I ever thought it would be me… I will be in as soon as I can…


  2. Push jerk for technique-went up to 195

    Shoulder press cluster-1960=125, 132, 135

    Work=8:00


  3. PJ- stopped at 65lb
    SP clusters- 50x5x3 =750
    Work- 13:48 capped at 5 rounds 1st time doing DU which took me forever & scaled wall walk ups


  4. PJ – 85lbs
    shoulder press cluster – 60×5, 65×5, 70×5 = 975 (think it’s wrong on board)

    work = 14:55 rx’d


  5. pj – 95lbs
    shoulder press – 70×5, 70×4, 70×5 = 980 I missed one rep during round 2 – bad hand placement. I added it to the end but didn’t count it in.
    Work: 14:00 rx’d


  6. Tuesday
    Shoulder press 135×5 145×10
    WOD: 10:36


  7. Split Jerk @ 165
    SP @ 135 (missed 1)
    Work: 13:05 single and doubles


  8. Split jerk I worked mostly at 125 and 135
    Shoulder press all reps at 90 lbs
    Work 11:38 rx’d


  9. PJ – 245

    SP – 3275

    Work – 8 rds


  10. PJ – 135
    SH Clusters 110, 105, 105
    Wod – 10:30something doing singles


  11. Wednesday
    Clean doubles 195 (got 205 1 time & lost grip on the reset)

    Fs195, 215, 225=3175

    Work 4:35


  12. Touch and go Double 205lbs. 3425 on the cluster Front Squats (235x1x5, 225x1x5x2) Those FS Clusters were hard as hell. I have hit 250×3 in the past 15 lbs less than that was tough for 5 singles. Lot of sandbagging going on so far today…


  13. Cleans 135 x 2. 140 x 1.
    Front squat clusters 140, 150, 150
    Did my own met con of db snatches and burpees.


  14. Tues – PJ – mostly 80, got wobbly at 90. I can my abs are weaker SP – 60×4, 55×10. Modified metcon of DB presses and singles

    Weds – Cleans – 105. Got 110 (PR) but missed the second rep. FS – 100×5, 105×10. 1 rep max is 120 so I don’t think that’s sandbagging but maybe could have done 110. Work – slow 7 something


  15. Clean: 105
    FS: 1475 = 95 x 5, 100 x 5 x 2 – FS hurts my back so I went lighter & worked on depth & form

    work – 9:10

    figured out a couple of weaknesses to work on Mondays – cleans & wallballs


  16. Touch and go doubles -165
    FS – 2725
    Work – 6:07


  17. Touch and go doubles – 155
    FS – 170, 175, 180
    Metcon – 538 I think

    SJ – agh – mostly worked at 115 and then some 125
    SP – 90, 90, 90
    metfon – 14:25 (?)


  18. Touch and go doubles – 105
    FS – 1725 (115lbs)
    Work: 6:30



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