h1

Wods For Monday and Tuesday

September 23, 2013

Monday-  week 3 of 5 reps/set.  Week 7 of 12 overall.

Strength 1-  Deadlift 4×5 For load. (Cleans 3×4)

Strength 2- 3×8 Standing Barbell Shrug for completion

Work- Against a 3 Minute Clock row 500/400 m,  max rep thrusters 95/65.  3 Attempts.  Score is total Thrusters.

 

Tuesday

Strength 1- 4×5 Overhead Action for load.  (Split Jerk  3×4)

Strength 2- Barbell Burnouts.  3 Attempts at max reps at 60% 1rm.

Work- Agility Ladder Drills. Shuttle Sprints.

 

Legacy Athletes-  Your last day of hard training should be Wednesday, with light to zero activity thursday and friday.  You may want to run all 3 wods in the prescribed order on the same day one more time, but its not essential.  You should make sure to do all the wods once more and apply any pace changes or strategy you may have when  you do so.  

Advertisements

15 comments

  1. Cleans: 4×80, 4×75, 4×80=940
    Shrugs: 3×5 @ 95
    Work: 18 (run-5, row-5, run-3, row-5)


  2. cleans: 95×4, 100x, 105x4x2 = 1620
    shrugs: 3×5 @ 105
    work: 30


    • split jerk: 95x4x2, 100×4, 105×4 = 1580
      shuttles: 71


  3. DL = 4,475 (220×5, 225×5, 225×5, 225×5)
    Shrugs = 3×8 @ 155
    Row/Thruster HELL = 26 (7+9+10); I went too fast on the 1st row and stared at the bar too long hence I only got 7 thrusters. Brock helped me focus and push through on the last two rounds, but this was still a TOUGH ONE. I am pooped!!


  4. Cleans 1740.

    Work 35 thrusters RX Noon class did 4 alternating rounds 2 500 rows 2 400 meter runs.

    That was seriously as nasty as any WOD I can remember…Great workout!


    • For my own reference cleans were 4×135 4×145 4×155


  5. DL=5950 275, 295, 305, 315
    Row/thruster combo=44 total (19, 13, 12)


    • way to kick but


  6. DL 295×10, 305×5, 315×5….6050


  7. Dead lifts 245,245,245,245
    WOD 40 rx


  8. Shoulder press 5X120, 5X125, 5X127, 4X125 =2360
    Shuttle run 77


  9. SP = 1,545 (75×5, 80×5, 77×5, 77×5)
    Barbell burnouts = 40 total reps (19, 12, 9)
    Tabata shuttle runs = 61 total touches


  10. Cleans 1720. 135 x 4, 145 x 4, 150 x 4
    Split jerk 1620. 130 x 4, 135 x 4, 140 x 4


  11. Monday – DL 6375 – work 29 RX
    Tuesday – SP – 2300 – work 90



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: