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WOD For Thursday and Friday 10-17 and 10-18

October 17, 2013

Thursday

Warmup/Clean Review

10 Minutes-  Work to a heavy Power Clean single.  

10 Minutes-  Work to a heavy Hang Squat Clean single.

Work –  Either 15 Minutes – Break a sweat pace (Zone 1) of any 1 Monostructural action

or

10 to 1

C2B Pullups

Ring Dips

Sandbag Lunges off of blocks

 

Friday

Strength 1-  Squat Movement 3×3 for load.

Strength 2-  Heavy Singles (90%)  at 3″ deeper than Strength 1.

Work-  TBD.

 

Special thanks to 6pm,  who proved surprisingly self reliant despite the big class size and wide range of experience levels.  

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7 comments

  1. Power Clean = 215 (failed 225)
    Hang Clean = 190

    Ran for 20 minutes on wheel of death.


  2. I played catch up today.
    3×3 weighted pull-ups
    BW 175
    247(+72), 249.5(+74.5), 252(+77) =2245.5

    Shoulder Press
    135, 145, 140=1260

    Power clean 205

    10-1 c2b pull-ups, ring dips, lunges Work=15:30rx


  3. 3×3 pull-ups at +2, singles at +1
    Work – finished round of 5s with banded pull-ups and dips


  4. Thursday:

    Work – 10min Airdyne + 5min Row

    1) 1RM Power Clean – 295
    2) 1RM Hang Squat Clean – 295


  5. Power Clean 170
    Hang Clean 160
    Worked on double unders and spent some time on the airdyne.


  6. Power Clean-85
    Squat clean- 75
    Work 19:50 +2 asst & subbed PU for ring dips


  7. PC 165….HC 175



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