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WODs for Monday and Tuesday 8-26 & 27-13

August 26, 2013

Monday

Strength 1- Deadlift 4×8 for Load.   If you are performing the clean:   Singles at 90-95%

Strength 2-   Deadlifters: 3x through the cycle as follows– a) 5 barbell shrugs @ 70-75% of Strength 1 immediately followed by b) 5 Stiff-legged Deadlifts @ same.   Clean- 3×5 Clean grip Deadlift for load.

Work- For time-  500 m row, 400m run, 300 jump rope singles, 200 m backwards run, 100 airsquats.

 

Tuesday-

Strength 1- Shoulder Press/Push Press- 4×8 for Load.  Push Jerk- Singles at 90-95% of 1 rm.

Strength 2/Work-  100 Thrusters for time 95/65

Prehab-  Band resisted scapular retraction

 

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30 comments

  1. DL 245, 250, 255, 265=8120
    Shrug/stiff leg DL 185
    Work=10:22


  2. DL 245, 245, 245, 245=7840
    Shrug/stiff leg DL 175
    Work=14:44
    I bonked on the air squats 😦


  3. Regular dead lift. 245X32 = 7840 last week 7200
    WOD 12:16
    i have really enjoy the small met-cons that Brock has incorporated in this strength cycle.


  4. Full clean singles- got to 80lbs
    3×5 clean grip DL- 5×120, 2x5x140
    Work- 14:45


  5. Did a few L-sit muscle ups close to the ground needed to use small leg assistance. I then spent an hour practicing regular muscle ups had some trouble, but never giving up. I went with bench and did a bunch of random weights. I got a 255 lb PR (failed with matt, but got it with greg) whoop whoop!


  6. DL – 140, 160×3
    Work – 15:01. I am so slow!


  7. Deadlift: 315, 325x 3 sets= 10320.
    Metcon 12:12.


    • Tuesday
      3760 shoulder press
      71 thrusters @95 lbs


  8. Dead lift 235,235,235,235 total 7520.
    Work 9:51 but had to substitute extra rowing instead of the 400m run.


  9. New clean ORM!! = 155
    Work = 12:43 RX’d


    • ^Lili


  10. Dead lift – 7440
    Work – 11:01


  11. DL 7680 , wod 16:24


  12. DL 4920 (155×8 x3, 150×8)
    Straight leg dl 110
    Work 14:44


  13. split Jerks singles. worked up to 225. did 2 singles. failed at 245 twice
    wod 95 RX


  14. Monday
    Dead lift 245 x 8 x 4
    Work 11:40

    Tuesday
    Overhead press 115x8x4
    80 thrusters in 10 min Rx


  15. 95×8, 105×23 = 3175
    70 thrusters @ 80lbs


  16. Shoulder Press = 115*32 = 3680 (last week 95, 115, 105, 105 = 3360)
    Work – 68 reps.


  17. SP – 52, 53, 53, 53. Last set only 7 reps
    Work – 77 reps at 50lbs


  18. split jerk @ 110
    1 clean @ 110
    55 thrusters rx’d – last time I did 100 thrusters it was about 20 minutes – so I have consistently stayed sucking at thrusters

    will make up Monday’s work this week – one of my favorites!


  19. Split jerk ORM = 145


  20. Shoulder press 118, 118, 118, 118 total 3776.
    Work 90 thrusters rx


  21. Shoulder press – 3040
    Work – 52 reps rx


  22. SP 3160, wod 62 rx


  23. Sp 120, 120, 115, 110=3720
    Max rep thruster 95lbs =94 reps


  24. Shoulder Press- 120x8x3, 115x8x1 3200 total


    • Brock, your #’s are off. Should be 3800


  25. Heavy PJ singles @ 65
    Work- 66 @50


  26. Split jerk 205×8
    Work 9:08 I think? Didn’t have any issues with the foot and I was in the zone


    • I hate you Cam. Busted ankle and u still kicked my tail!!!



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