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WOD for Friday 8-23-13

August 23, 2013

Strength 1-  Squat 4×8 for load.

Strength 2- 3×5 A2A (ass to ankle)  Squat (front Squat if Strength 1 was Back Squat,  High Bar Back Squat if Strength 1 was Front Squat) Tempo Controlled at 2-2-2-0

Work-  5 rounds for time of

10 Close Grip Bench 135/80 (scale with weight)

5 Rope Pullups (scale with Horizontal to Vertical pulls)

Prehab/For Completion-  Resistance band scapular retraction 2×20.

 

 

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16 comments

  1. OHS 115×8, 125×8, 125×8, 135×6 = 4135
    3×5 deep squats 175 = 2625
    WOD 5:41 RX


  2. BS – 185 x 32 = 5920
    3×5 A2A = 1725
    WOD = 4 rounds complete at cap.


  3. OHS 70×8 75x8x3 = 2360
    WOD 3 rounds in 6:42 80lbs bench but slight jump and kip for pull-ups (didn’t finish bc we ran slightly over and I had to leave)


  4. FS 1RM – 105
    FS 3x8x70 = 1690
    Work: 3 rnds + 3 BP @ 60lbs, rope pullup w/ jump


  5. First back squats since surgery and they felt great! Ofcourse I went super light.

    120,140,150, 160 X’s8 total 4560lb

    metcon 8:31 115 lb and RX’d pullups for 3 complete rounds then I did jumping pull-ups last 2 rounds. Super sore from last pullup day still!


  6. hoping that Cam is okay and that his ankle is only mildly sprained…on a lighter note…happy with my 7:28 with 5 rnds at 135bp…trouble with rope pulls..pulled from ground. Squats felt better ..


    • Thanks Chris it means a lot! It will be fine nothing I can’t rub dirt on.


      • Let us know when u know the extent of ur injury…i was lookin rt atcha when ur injury occured…my knee-jerk was that it was ur achillis…cause i HEARD a snap..or so i thought..anyway..glad i was wrong..ur a machine…you’ll be back asap i know…


      • Doc said everything on the xrays looked good and that all the tendons were fine so basically it’s a medium sprain/bruise situation. He told me the general 4-6 weeks off of it, but he also gave me rehab tips I guess he worked for the Eagles so he seen this a lot. Believe it or not I will be back Monday at 12:30 lol


  7. Squat 6560, wod 7:27 (115)


  8. FS orm = 185
    3×8 –> 1×8@115 and 2×8@125


  9. BS 4×8 215, 225, 230, 225=7160

    A2A 3×5 135, 155, 155

    Work 7:31 at 115


  10. Ohs: 85 x 8, 95 x 8, 100 x 8 x 2


  11. BS 4x8x120. 3840
    Work 9:04 at 60# scaled rope


  12. Back Squats – 205 x 8 (2) 195 x 8 (2) total 6400
    Work – finished just after the bell @ 115 bp found the rope thing easy but stank it up on the bench.


  13. 190 X 8 X 4 6080
    135 x 5×3 2025
    9:59 Rx



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