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WODs for Monday through Thursday — Strength Bias Final Week

October 28, 2013

This your 12th and last week of our Strength Biased Cycle.  This week on your recurring lifts you will look to peak on one of your sets of 3×3.  From that we should have a good idea of what weights to start at when we test single rep maxes next week.

Below our 4 days worth of WODS, but check back regularly as changes are entirely possible.

MONDAY 

Strength 1-   3×3 Deadlift for Load.  Peak on any single set.

Strength 2-  Stiff Legged Deadlift 3×3 For Completion tempo controlled at 2-1-2-1

Strength 3- Good Mornings 3×3 

Work-  For Completion  (No Time Element)  10 Rope Climbs.  

TUESDAY

Strength 1-  3×3 Overhead Movement for Load.  Peak on any Single Set

Strength 2- EMOMx5  Heavy Overhead Singles.

Strength 3- Scapular Retractions with a band.

Work-  TBD

WEDNESDAY

Strength 1-  Pullups 3×3 For Load.  Peak on any one set.

Strength 2-  3x Chin Above the Bar Static hold for Max length 

Work–  Helen  rft run 400 m/ 21 KB Swings/  12 Pullups

THURSDAY

ELIZABETH-  21-15-9 For Time of Squat Cleans 135/95,  Ring Dips.

 

 

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24 comments

  1. DL 305×3, 325×3, 335×3 PR for me. Last cycle my max DL was 305×1
    very happy with my progress in everything this cycle .
    155x3x3 stiff DL
    135x3x3 good morning
    10 rope climbs


  2. Cleans: 105×2, 115x2x2, 120x1x2


    • Split Jerk: 95×2, 105×2, 110×2, 115x1x2
      work: 53 (big fat 0 on the bike)


      • pull ups: +10×3, +15×3, +20×1
        static hold: 35 secs

        Helen: 12:39 rx’d – PR (13:36 in May)


  3. DL = 2,295 lbs (250×3, 255×3, 260×3)
    Stiff DL @ 135x3x3
    Good mornings 45×3, 65×3, 75×3
    Attempted 10 rope climbs and practiced DUs


    • Wow! Great dead lift numbers Kathleen!!!


      • thanks! I’m super excited about my numbers. 🙂


  4. DL 345,325,325 x3 …..wod complete


  5. Cleans 155, 165 and 170 all x2.


  6. Deadlifts..325×3, 345×3, 345×3..much better than last week thanks to Clark. good mornings..135×3..145×3..145×3.
    still trying to find my rope skills but starting to get the hang of it.


  7. DL 365, 385, 385
    Enjoyed working with you Chris!


    • same here Clark!


  8. 4×8 SP at 45/50
    Singles at 65/70(pr!)
    Work – 25? Not a great score but I’m still doing burpees at nearly 8 mos pregnant so I’ll take it. :). Good day


    • Nice job!! I can’t imagine doing burpees pregnant.


  9. Split jerks worked up to 245×2
    EMOM split jerks worked up to 240
    WOD #54 reps RX


  10. Tuesday – SP 130×3 135×3 140×3
    Work – 59 reps


  11. 135×3..145×3..145×3
    only 33 score..KMB!


  12. SP = 510 (80×3, 90×3, 95×0)
    EMOM 91.5lbs x 1 then had to drop down to 85 and 65 lbs to finish it out….my shoulders were dead to me.
    Work = 21 reps in this order: 1) run – 7 burpees, 2) step ups – 17 burpees, 3) row – 3 burpees, 4) airdyne – minus 6 (only got 24 cal.)

    I’m pretty sure I was the only one at 1:30 that didn’t get 30 calories on the airdyne. I should have paid more attention to Andrea’s technique because she busted out 30 calories like it was nothing. 🙂


  13. SP 115×9….Emom worked up to 135.. ..wod. 34


  14. Pull-ups: body weight 174 84.5×3, 87×2, 80×2
    Static hold 88 secs (2attempts)
    Helen 9:00rx


  15. PULL UPS BW 204 with belt. 50X3, 60×3, 75×2
    stadic hold 57 seconds
    Helen 10:07 RX


  16. Tuesday:

    SP Heaviest X’s was 167LB for a total of 1467.
    Heaviest Single attempt was 172lb

    Work a pathetic 16. I got 26 burpees in my first round and got penalized to shit the rest of the way 😦


  17. Helen 15flat, sucks yes, but 15 was my goal…I vow to kill that score next time!


  18. Sntaches to one rep max. 165 Wh is a PR for me. Up 5lbs I was able to comiplete 3 Pistols with left leg only. Had to use help for my right.
    worked on DU’s for work period



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