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WOD for Monday 8-19-13

August 19, 2013

This is the 2nd week of our 12 week strength cycle, and more representative than last week where determining your 1 rep max took much of each session.  With 1 1 rep max behind us, we now have extra time to devote to assisting and supportive lifts that will (hopefully) serve to drive your progress in the target lift.  

Strength 1-  20 Min–4×8 Deadlift or 4×6 Cleans

Strength 2- 6 min–3×8 Good Mornings 

Work– 4 RFT 30 Seconds- Max rep Wallballs .  Rest 15 Seconds.  30 Seconds Max Rep HR Pushups.

Strength 3- 3×8 GHD Back Extension

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14 comments

  1. 235x4x8 7520
    65 good mornings
    145 WOD reps


  2. Deadlift = 275*8 (OH Grip),295*8 (OH Grip), 315*16 (Rev Grip) = 9600
    Good mornings = 95
    Work – 109

    Big props to Clark for going early morning beast mode and pulling 405. Good stuff man.


  3. DL – 235×32 = 7520
    50lb Good Mornings
    Work = 109 (105 if you no rep my 4 pushups that weren’t HR)

    *I was trying to keep up with Larry who was crushing the HRPU’s*


  4. DL=235, 245, 250, 255=7880
    Good mornings 45, 65, 65

    76 WB
    87 hrpu
    Total 163reps


  5. Cleans 4×6 @100=2400
    Shrugs 3×5 @ 120
    Work = didn’t count!


  6. 1 RM clean- 85
    3×5 tall cleans @ 50
    Work- 91…tried my best to do good PU, ended up snaking most…
    3×10 GHD back ext


  7. Cleans: 65×6, 75×6, 85x6x2 = 1860
    clean pulls 3 x 5 @ 95lbs
    work: 100 with snaky, thigh touching HRPU


  8. DL = 6,000 (175×8, 185×8, 195×8, 195×8)
    Good mornings = 3×5 @ 45lbs
    MetCon = 79 with super strict HRPU and best effort on wallballs (counted the ones that were on the line or above the line)


  9. Total weight 7520, wod 111


  10. DL: 4960
    WOD 109


  11. 4x8x150= 4,800
    Good mornings at 45,55,65
    Work 94


  12. Cleans – 125 x 6 for 2 then 120 x 6 for 2


  13. Full cleans 105x6x4
    That was f*ing hard.


  14. Dead lift
    1 rep max 405 (PR)
    6600 – 275 (3×8)



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