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WOD for Friday 8-16-13

August 16, 2013

Strength 1-  Establish your backsquat  1 rep max . 

Strength 2-  3×8 Back Squat For Load

Work- for time

50 Air Squats

40 Reverse Lunges @ 95/65 (total and alternating)

30 Front Squats @ 95/65

20 Thrusters @ 95/65

10 Wallballs @ 20/14 to 11 feet and 10 feet

Saturday Competitors:  In order to preserve your abilities for the Reignited grand opening  and yet not fall behind in our programming I suggest that you establish your 1 RM Squat.  Do ONE tough set of the 3×8 to give yourself a lbs per rep goal to beat next friday, and do half the volume on the work capacity period.  OR do your own thing as you see fit.

Recall that the Reignited Grand Opening Competition is saturday and will eclipse 

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16 comments

  1. Holy crap!! This looks fun. I will definitely be there tomorrow. Work keeps getting in my way, but I’m determined not to miss BS day.


  2. As squats are a weakness, this is something I need. Hated to miss Thursday – something came up I couldn’t avoid.


  3. Over Head Squat max. Rep 165
    3×7,3×8, 3×7 115lbs OHS
    14:22 time


  4. Ohs – 75
    3×8 bs 80, 90, 100
    14:24 at 50#, wasn’t able to clear the10′ wb line


  5. BS 1rm = 205 (5lbs lower than my 1rm when we last did this.)
    1×8 = 145
    Work
    4:24 (1/2)


  6. BS – 285. Old PR. Got stuck on 295 but I think it was part mental.

    Strength work 8, 7 @ 205. Ran out of time.

    DNF on work. Lower back got tight at front squats.


  7. BS @ 275 – 5 less than PR
    1×8 @ 205
    Work 1/2 – 5:50


  8. BS – 255 (up from 240 12 weeks ago)
    3×8 @ 185 = 4440
    Work = 15:00+ (I started 1 min in, the clock stopped at 15:00 but I am pretty sure I finished about a minute later)


  9. FS 1 rep mac = 165 (missed at 170)
    3×8 = 2,840
    WOD = 18:57 all RX’d except the wallballs. I gave my best attempt, but could only get over the first line with 14lb ball. I’m only 5’1″ so I guess I can’t complain.


  10. BS 285, total weight 4600, work 15.59 at 65( note to self: r lunges suck! )


  11. HBBS 145x8x3
    Work: 12:24


  12. 1 rep Max BS=300 I was very excited about this. I never got to finish the last strength cycle due to a back injury.

    In other news, I successfully completed several attempts at consecutive reps of muscle-ups. I’m a fan of the wood rings.

    I did not do the wod.


    • 1×8 at 210lbs=1680


  13. 1RM BS- 120
    8×70, 8×80, 8×90=1920
    Work 16:22 50lbs @ WB to 9′


  14. 1 rm back squat 165 (last rm was 180)
    3x8x115 = 2760
    Work 12:35 at 50 lbs and 9′ wallballs


  15. 1rm OHS 225 lbs
    3200ish?
    I got 8:12 for the wod



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