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WODS for Monday 12-2 to Friday 12-6

December 2, 2013

Sandstorm Athletes- By now you should have a decent idea of your role on your team and the demands of the 3 known workouts. if you can coordinate and meet up completely or partially as a team, try to do so. if you cant, below is a suggested path through the week that will assist your preparation solo.

MONDAY
Strength–10-8-6-4-2 Deadlift for load. Touch and Go. Any stance.

Work– EMOM x 10 5 Toes 2 Bar, 10 CrossOver Pushups

Sandstorm Athletes
Strength- Deadlift 3-3-2-2-1-1 No Drops.
Work- Run Event 1 B or same as Above.

TUESDAY
Strength- Shoulder press 3-3-2-2-1-1.

Strength 2- Front Squat 4×3 Tempo Controlled at 3x3x.

Work- 5 RFT of 10 Thrusters 95/65, then 30 Seconds of accumulated static hold below the pullup bar.

Sandstorm Athletes
Work as above first.

Then

4×5 Thrusters @ 135/95.

WEDNESDAY
Strength– 4×5 Weighted Pullups

Work- Against a 2 minute clock Airdyne 30/20 calories, then pullups for reps. 3 to 4 attempts at the cycle.

Sandstorm Athletes
Zone 1 Active rest. Mobility. Handstand Walks and Muscle Up Athletes get some safe reps.

THURSDAY
12 Minutes– 3 position Snatch

12 Minutes– 3 position Clean

WORK- EMOM x 10–1 Hang Split snatch right, 1 Hang Split snatch left. 1 Hang Power Snatch, 1 Hang Squat Snatch. for Load.

Sandstorm Athletes-
3 RFT snatch 10 reps, rest 15 seconds, snatch 10 reps, rest 15 Seconds, snatch 5 reps rest 10 seconds, snatch 5 reps, lunge 50 feet.

FRIDAY- TBD but count on something long.

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24 comments

  1. Monday –
    Deadlift – 10@225, 8@275, 6@325, 4@345, 2@375
    WOD – 6 rounds. Didn’t even try on the ones I rested.


  2. SDL- 100×10, 100×8, 120×6, 140×4, 150×2

    Work: 8 rounds..scaled t2b


  3. MONDAY:
    DL 145X10,165X8,195X6,215X4,225X2. Heaviest dead in over a year and since surgery, 225 is a milestone for me…They felt great! no pain…yet!

    Work 8 rounds RX.


    • Nice job bru!


  4. DL = 155, 175, 200, 225, 235
    WOD = 7 rounds with scaled T2B


  5. Did shrugs instead of DL
    WOD 10 rounds but did pull ups instead of toes to bar


  6. 10 @ 275
    8 @ 295
    6 @ 315
    4 @ 335
    3 @ 365

    6 rounds on WOD…still feel it in my lungs 3 hours later


  7. DL 225, 245, 265, 315, 315…. Wod 8 rounds scaled toes to bar to chest


    • 335 on last DL not 315


      • Shit! Great Deadlift numbers Bob!


  8. DL 10@225, 8@275, 6@325, 4@345, 2@375 (thanks to Albert for letting me share his bar)
    Work – 8 rounds but Brock may have “no rep’ed” a couple of my cross over pull-ups!


  9. 295 * 10 295 * 8 295 * 6..295 * 4 then 315 * 2.I definitely over did it on the first round. I didn’t have much after that. 7 scaled toes to bars and push ups


    • Good first round number….Silver linings….


      • its the extensive warm ups that I do prior to my sets that are lowering my numbers…don’t you think Brock?! Haha


  10. Tuesday –
    SP – 135, 135, 145, 145, 150, 150
    FS – 135, 155, 175, 195
    Work – 11:54 (I need to shave some callouses off my hands, it was painful trying to hold unto the bar)


  11. thruster/static hold 5 rounds = 7:00
    4x5x135 thrusters= completed


  12. Thrusters/Static Hold=5:24

    3×5 Thrusters at 135
    1×5 Thrusters at 155


  13. Tuesday:

    SP 160X’s3 165X’s3 175X’s2
    Screwed up on my X’s1 and put 190 on thinking it was 185 and failed, then failed at 180.

    WOD 8:59 RX Felt good about my unbroken thrusters, then saw everyone else’s time and felt like a Tool.


  14. Monday: row 5K – 25:01
    Tuesday: SP – 70, 75, 75
    work – 9:10 with push press using mostly one leg


    • Thurs: row 5K – 23:34; walked a mile on treadmill at 10% incline


  15. SP 115,125,135….FS 135,155,155,155…wod 12:20rx


  16. Dead lifting from yesterday: max 315.
    Tuesday. 6:01 rxd


  17. SP – 70-75-80
    Thruster/Hold 10:10


  18. Fran 21-15-9 thrusters / pullups
    scaled 150/purple band 7:45



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