WOD for Wednesday 11-20 And “ATTENTION….YOUR GYM NEEDS WOMEN”
November 20, 2013As of now we are 1 female short of having 3 rxd teams for the Sandstorm Competition. Please check out the events on facebook (search LEGACY SERIES) and let me know if you have any interest. I will be one of your teammates, with the other yet to be determined. While my most pressing concern is finding 1 more girl interested in competing Rxd, if there’s interest in a scaled team, I will put any quartet of you together. Scaled is totally appropriate for a lot of you.
Wednesday
Strength 1- Bench Press 5×2 for Load.
Strength 2- Single Arm Dumbell Bench Press 3×5
Work- 5 RFT at 95/65 for all actions.
10 Hang Snatches
10 Thrusters
Gym length– Walking Lunges (front rack)
Athlete can set the bar down with no penalty BETWEEN ROUNDS ONLY. After the walking lunge target is reached and before the bar is picked up for the first Hang Snatch. Any other contact with the floor results in a 20 situp penalty.
Wednesday. Close Grip bench 5x. 245X2, 245×2, 245×2, 245×2,weight. 2460 total weight
WOD 3 rnds 9 reps
Should read 245x2x4 last set 250×2
Close Bench – 225, 245, 235, 245, 235
WOD – 2 rnds 16 reps
Bench 225, 230, 235, 235, 235
WOD 3 rounds 5 reps. Total 65 rx
Shoulder press – 60/65×2
Work – 12 min w 25# db snatches, 50# thrusters, db lunges
Can’t wait to do a workout without dumbbells or contractions. 2 more weeks…
bp: 65, 75, 85, 90, 95
work: round 1 as written @ 55lbs with pain, round 2 – 4 hang cleans(with some pain)/front squats/lunges @ 55lbs
frustrated that my body is not cooperating with me!
Bench 185,205,215,220,222 all x’s 2
Work 65 lbs 4 rounds plus 7 snatches. Brutal…Hard to imagine doing more than 2 rounds RX, but Im getting back there!!!
Bench 265 all sets=2650
WOD 4 rounds even RX
Bench Press = 4@95, 4@105, 2@110
Work = 4 rounds+10 snatches -> 90rxd
Bench 185, 175, 175, 185, 190
Dumbbell 35, 45, 45,
Work 4rds + 8 RX
Bench: 105 x 2, 115x 2, 120x 6
Work: 9:56 rx’d
185,205,205,205,205….wod 3 rounds plus 20 at 12min cap (65lbs)
I will be a “member” if worse comes to really fucking worse. Obviously I would just basically stand there!!!
BP- 520- 2×65, 2×75, 1×80, 1×80, 1×80
Work- 2 rounds +13 @50lbs
BP..255 255 235 235 235