h1

WOD and Schedule For Monday

September 2, 2013

We will be open 10-12.  Show up anytime between those hours and perform the following.

Strength 1-  4×8 Deadlift  (Last week of 8 reps)  or Clean *3*x6

Strength 2- 3×5 Deficit Deadlifts  from the 4″ blocks @ 66% of Strength 1 Clean Athletes,  Work to the heaviest load you can of: 1 Power Clean, 1 Hang Squat Clean, 1 Push Jerk.

Strength 3-  3×8 Barbell shrug for load.  Clean Athletes:  2nd pull 3×5 for speed/load.

 

Work-  All athletes.  AMRAP in 6 of 3 KB Swings, run 75′ w KB, 3 Burpee Over The Box Jumps, Run KB back.  Repeat for 6 minutes, ascending 3 reps per movement (ex.–3s then 6’s then 9’s etc)  Score is total reps.

 

 

 

Advertisements

8 comments

  1. Deadlift 325x8x1, 345x8x3 10,880 total. WOD 62 reps (round of 2 plus 2 KBS) rxd.


  2. 255X8x4. Dead lifts
    165 x5x3 deficit dead lifts
    wod AMRPM 60 RX


  3. Deadlift = 315 (oh grip), 335 (oh grip), 345 (rev grip), 335 (rev grip) = 10560. up from 9600
    275 deficit deadlift
    225 shrugs
    WOD – 60 reps


  4. Cleans: 120, 130, 135
    Wod 79


  5. Dead Lift: 8960


  6. I did Split Jerks. 185×6, 205×6 (droped) 190×6, 190×6
    Did legacy event. 8 Minutes to find max clean, hang clean, front squat and split jerk. this is prefomed in one cycle, no drops at all. Sucessfully completed 205. Failed 215 twice


  7. 4×8 Deadlifts = 6,200 lbs (185×8, 195×8, 200×8, 195×8)
    Deficit DLs 3×5 at 66% of Strgth #1 = 135x5x3

    Felt good to be back after being out for about 2 weeks. Trying to get back on track (and stick with) healthy eating. No bread, cereal, junk so far today….


  8. DL 4x8x155 = 4960



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: