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WOD for Tuesday 10-8-13 and Wednesday 10-9-13

October 8, 2013

Tuesday

Warmup– Invert/Stretch 7 Minutes

Strength 1- Overhead Movement.  3×3 For Load.  Push Jerk  3×2 for load.

Strength 2- Shoulder press/Push Press-  Seated Dumbell Press.  3x Max reps with heaviest weights you can do for 6-8 reps.

                       Push Jerk athletes-  (From A deep split) 3×5 Top Half Shoulder Press

Work-  30 Seconds Max reps/30 Seconds off x 4 rounds:  Jump Squats/ Dumbell Snatches 40/25 / Situps (feet anchored)

 

Wednesday

Strength 1- Pullups 3×3 For Load

Strength 2-  Hanging Scapular Depression 3×5

Work-  TBD

 

(Party Details Below)

When– October 26th 8pm.  (the Saturday before Halloween)

Where– The Wilson residence.  3915 Appleton Way, ILM, NC 28412

What–  Light Hors D’oeuvres and a Boozed Up Halloween Punch provided.  Any additional contributions welcome.  Feats of strength very possible….

Why– 1) We love Halloween  2) This has been our best year to date as a gym and we’d like to take this opportunity to thank YOU!    We arent anywhere without your involvement,

How– Costumes essential.  Dont be that guy/girl.

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18 comments

  1. Shoulder Press 130, 132, 132=1182
    Dumbell Press 40, 45, 45
    Jump Squats 96
    Dumbell Snatches 56
    Situps 91


  2. Shoulder Press 140, 135, 135=1230
    Seated Dumbbell press=14, 10, 10 @ 40lbs
    Snatch 68
    Jump Squats 88
    Situps 76


  3. split jerks worked up to 245×2
    WOD 72 ball squats, 72 dumbell snatches, 62 sit ups RX


  4. SJ: 100×2, 105×2, 110×2 = 660
    work – ALL BY MYSELF @ 12:30 – snatch: 49?; situps: 91?; squats: 8? (forgot what I wrote down – no one there to suffer with me)


    • Pull ups: +5lbs x 3, +10lbs x 3, +15lbs x 2 (PR)
      work: 235 rx’d – 15 t2b short


  5. PU 45 + BW x3, 60 + BW x3, 60+BW x 3

    I wrote down the wrong numbers for WOD. i thought 75 for all.
    total reps 255 at capped time


  6. Pull ups body weight +60 x 3
    Body weight +75 x 3
    Body weight +85 x 2 couldn’t get last rep.
    WOD 16:12 rx


  7. Dropping weight/increasing reps this week
    DL – 100x8x4
    SP – 45x8x4
    PU – +2x3x2, +1x2x2
    Work – 18:32 w step ups and ghd back extensions instead of t2b


  8. SP = 720 (75×3, 80×3, 85×3)
    Strength #2 = 20lbsx12, 25lbsx10, 25lbsx8
    WOD = situps – 74 reps, DB snatches – 60 reps, Med ball jump squats – 60 reps.


  9. pullups 234(+60), 239(+65), 246(+72)
    body weight 174

    work=15:17rx


  10. Pull-ups- 2@BW (122), 7 @ +1
    Zone1 mix of treadmill, bike, jump rope & box step ups


    • Uhhmm. And an UNASSISTED PULLUP!!! Hello?!?! Get excited. You know what your problem is? You brag too much!


  11. Pull ups BW + 2.5, 5, 7.5
    Work – 224 (I guess I will start using my inhaler again)


  12. PU- 3×3 @ BW + Grey Band
    HSD – 3×8 @ BW + Black Band
    Work – 18:37


  13. HBBS 3×3 at 305 x 3 x 2, 315 x 3. Athletes Choice WOD in 15:03 but subbed out 100 situps for 50 toes to bar (finger/hand).


  14. Tuesday –
    Shoulder press – 1110
    Dumbbell press – 40
    Work:
    Jump Squats 92
    Dumbbell snatches 49
    Sit-ups 79
    Wednesday –
    Pull-ups – body weight 173 + 55 – 2052
    Work – 2014 reps RX .. short 25 KB swings and some toes to bar


    • 214 reps


  15. 17:36rx
    PU: BW x 12
    DL: 205 x 3, 215 x 9
    SP: 80x 5, 75 x 6



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