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WOD for Wednesday 11-20 And “ATTENTION….YOUR GYM NEEDS WOMEN”

November 20, 2013

As 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.

 

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15 comments

  1. 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


  2. Close Bench – 225, 245, 235, 245, 235
    WOD – 2 rnds 16 reps


  3. Bench 225, 230, 235, 235, 235
    WOD 3 rounds 5 reps. Total 65 rx


  4. 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…


  5. 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!


  6. 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!!!


  7. Bench 265 all sets=2650

    WOD 4 rounds even RX


  8. Bench Press = 4@95, 4@105, 2@110
    Work = 4 rounds+10 snatches -> 90rxd


  9. Bench 185, 175, 175, 185, 190

    Dumbbell 35, 45, 45,

    Work 4rds + 8 RX


  10. Bench: 105 x 2, 115x 2, 120x 6
    Work: 9:56 rx’d


  11. 185,205,205,205,205….wod 3 rounds plus 20 at 12min cap (65lbs)


  12. I will be a “member” if worse comes to really fucking worse. Obviously I would just basically stand there!!!


  13. BP- 520- 2×65, 2×75, 1×80, 1×80, 1×80
    Work- 2 rounds +13 @50lbs


  14. BP..255 255 235 235 235



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