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WODs for M-T-W 10-14/15/16-13. FAQ’s updated. Member Appreciation Party Reminder

October 14, 2013

Recall the Halloween/Member Appreciation Party is Saturday 10/26 at 8 pm.  Clear your schedules now.  We’ll start to ask for rsvp’s soon.   All members, new and long-term, frequent or infrequent, firebreather or “I scale everything”  are encouraged to attend.  Costumes a must.  We will have a limited number (5 or 6) of last minute masks for the procrastinators who thought they’d “get a better offer and go to that party but it fell through at the last minute so now I want to go but I have no costume”.  You significant others are welcome, even if they’re not so significant.   Light food and Holiday Punch Provided.  Expect some roaming dogs, feats of strength, revelry and a good time.

 

Please note the FAQ’s page on the website has been updated with some information that every member should know.  Take a few minutes and check it out and please comment with any questions.   It should enlighten and possibly amuse.

This is week 11 of the strength bias.  Please make sure you are accurately documenting your numbers.

Monday-

Strength 1- Deadlift 3×3  for load.  Drop every rep BUT you must get your sets done in 30 seconds.  Any more than that is gaming the rest interval

Strength 2-  Sumo Deadlift 3×5 Touch and go. For load.

Work-  10 RFT 20 Double Unders/ 1 Rope Climb

 Tuesday

Strength 1- Overhead Movment 3×3 for Load.  Push Jerk-  Heavy Singles.  Any miss rep = mandatory 10% drop in weight on the next rep.

Strength 2-  Push Press 5×2 for Load.  If you are doing the Push Press in Strength 1, Please do the Strict Shoulder Press, same scheme

Work- E3MOTM  (every 3rd minute on the minute)  400 m run.  Score is cumulative time for the mile.

 

Wednesday

Strength 1 –  Pullup 3×3 for load.  Now there is no demand that you stop at full extension.  This is the pullup equivalent to touch and go.

Strength 2-  EMOM x 6 — 1 Chest to Bar Pullup.  Use the same loads from Strength 1.

Work– TBD

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28 comments

  1. Monday – Dead Lift – 375 x 3 sets
    Work – 12:41 rx


  2. Clean: 120
    Clean pulls: 125x3x3

    work: 15:57 rx’d – rough…


    • did pull ups today due to shoulder issues:
      BW x 3; +10 x 3; +15 x 1

      4 x 400 = 1:44; 1:42; 1:44; 1:42 = 6:52


      • wed work: completed 2 pull ups in the round of 2. Scaled pull ups to just chin above bar & ring dips with band.


  3. Monday
    Clean – 165! Tried 170 but got stuck at the bottom 😦
    Work – 9:33 RX’d


    • Holy crap! That’s impressive!!!


  4. DL 3015…335×8…,. Wod 11:15 singles plus rope climbs


  5. Had to skip dead lifts.
    WOD 9:12 rx


  6. DL = 2,226 lbs (245×3, 247×3, 250×3 – PR)
    SDL = 185x5x3
    WOD = 9 rounds +8 DUs at 20 minute cap; scaled rope climbs to rope attachment and a tiny bit of movement up on most of them. Progress…


  7. Monday: DL 425-445-450 x 3
    Work: 8:22 RX


  8. Tuesday: Mile total time 6:12

    split jerk worked at 230, still sore from saturday’s split jerks/snatches

    work#2 2’s worked up to 215 for the last 2 sets of 2


  9. SP 155×3 155×3 157×3 Total 1401lbs

    Push press Wod 1 round 175 4 rounds 180

    Mile 1:33,1:55, 2:13, 2:54


  10. Shoulder Press 135, 135, 132 Total 1206
    500 meter row x 4 Total 7:20


  11. SP = 681 (80×3, 87×3, 90×2); 90lbs is a PR for me so I was totally happy to get 2 and almost the 3rd one.
    PP EMOM 5×2 = 95x2x1, 100x2x3, 105x2x1
    WOD = 1 Mile run scaled at every 4th min = 9:12 (2:17 + 2:20 + 2:23 + 2:22)


  12. Monday: clean 175, work 822 or 826.
    Tues: split jerk 160. Work 555


  13. Tuesday:

    1) SP 3×12 @ 135, 155, 175 = 5580
    2) SP EMOM 5×2 @ 225 = 2250

    Work – 1:59, 2:22, 2:17, 2:06 = 8:44 Mile


  14. Tuesday – shoulder press 120×3 130×3 135×2
    Work – 4x500m row 7:00


  15. Pull ups body weight + 70, 80, 90 total 2313
    WOD 14:24 rx


  16. Tuesday (done on Wed)
    SP = 145 (3×3) = 1305
    Push = 185 all sets

    Mile = 1:20, 1:23, 1:28, 1:34 = 5:45


  17. Wednesday: BW 198 + 55, 60, 55
    Chest 2 bar failed to touch chest, height was there @ 55
    completed @ 25 plus BW
    WOD DNF started last round of 1’s felt a little sick afterwards


  18. Wednesday: PUs = gray band + 1 skinny red band x 3 x 2; gray band x 1 then back to gray/+1 red x 2
    WOD = 5 complete rounds; did C2Bar PUs with the black band assistance and used the black band for the ring dips too.


  19. PU BW plus 25×3, 25×2, 20×2……wod 3 reps short


  20. DL – 4×8 at 95, 105, 115, 115
    Good mornings – 3×10 at 45
    SP – 4×8 at 45, 50, 50, 50
    Dumbbell sp – 3×10 at 15

    Mondays work w singles and 15 sec planks in about ten minutes

    Thanks for letting Logan and I slide in at 6, Brock.


  21. Pull-ups +1 for 3×3
    Work 1958 but did regular pull-ups and also scaled ring dips


    • Pull-Ups – body weight 173 + 60 – total 2097
      Work – 18:27



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