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WODs for M-Tu-Wed 12-16/17/18–2013

December 16, 2013

Monday-

Strength-  Deadlift 4×8 for load.  Sumo or Standard Stance.  Touch and Go.  All 32 reps added together for one total score.

Work-  Run 400 m with a kettlebell  16/12.  40 Burpees.  Run 800 m.

Sandstorm– Active recovery

 

Tuesday-

AMRAP in 12 of

8 Back Squats at 245/155

8 Shoulder to Overhead 155/105

8 Pullups (full stop) 

This WOD works just like NASCAR your plates.  The loads are heavier (20lb jump for guys, 10 lb jump for women) and we’ve added pullups to balance the tendency to favor the larger athlete.   

Wednesday-  

15 minutes total in Zone 1/Recovery.  

10 minutes stretch and roll.

Open gym/Skill work.

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22 comments

  1. Deadlift – 3 sets – 7080
    Work – 9:44 – had to stop for about 45 seconds on coming back in the door. My lungs and going cold to hot wind is no bueno.


  2. Nothin in my wheel house today…

    Deadlifts 4,440. Def could have done more…they are feeling good!

    WOD 12:05 my calves felt like they were about to explode!


  3. DL: 95×8, 115×8, 135×8 = 2760 – went light to see what my ankle could hold
    work: 11:02


    • Tuesday: 115/65/rx’d PU = 96 reps


  4. Dead lifts – 120, 140, and 150 = 3,280
    Really proud of that 150!!

    Work. 13:55


  5. No deadlifts. spent most of the morning rolling out my shoulder.

    work: 7:34


  6. DL 275×24…..wod 12:13


  7. Dead lift – (3) sets 7080
    Work: 7:50 something


  8. DeadLifts
    8 x 315
    8 x 335
    8 x 355
    8040 total

    WOD: 10 something, was hard


  9. Deadlift…7160
    Wrk..modified..50 cowbells over bead…40 burpees..800m row..10min…
    Scanned 1 Doberman…no microchip


  10. First day back to normal workouts.
    NASCAR 100 reps RX


    • Larry,not a big deal, but this WOD is heavier and longer than the one we call NASCAR Your Plates, and has pullups. Only really matters if/when we run NASCAR again, today’s numbers wont apply.


  11. Work – 225/135 – 76 reps


  12. 110 reps rxd.


  13. Wod 64 reps 225/135


  14. Tues
    84reps Rx


  15. Tuesday 185 Backsquat 135 Shoulder press 104 reps.


  16. Monday workout 8:01


  17. Tuesday workout 145 reps but scaled to 135lb lunges and 125lb S2O.


  18. Tuesday
    76 reps 135 squat on 1st rnd/115 after that. S2O 95lbs


  19. monday
    2760 DL
    Work: 11:31



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