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WODS for MONDAY 12-23-13 Schedule for The week.

December 23, 2013

Schedule for the week of Monday 12-23  through Friday  12-27

Monday — Normal

Tuesday–  6, 7 and 12:30 ON.  1:30, 5 and 6 pm OFF

Wednesday– Closed.  Merry Christmas

Thursday– 6, 7 and 12:30 OFF.  1:30 5 and 6 pm ON.

Friday– Normal

Saturday — Open gym 10-12

 

WOD for Monday

Strength:  Front Squat 1-1-1-1-1.  Go as big as you can.

 

Work-  

3 Mins Max reps  Thursters @ 95/65

Rest 7 Mins

3 Mins Max reps Push Press @ 115/80

Rest 7 Mins

3 mins Max reps Front Squat @ 135/95

Each action scores separately.

 

Tuesday

Deadlift 10/7k For Time.  Athlete determines load on the bar.  Divides weight into 10k and gets x amount of reps.  The execute those reps for time.

Example– 10k divided by 225 = 44.4.  therefore the athlete must lift 225 for 45 reps.  If the athlete chose to load at 315, they would need to lift only 32 reps.  Etc

Then

 

Bench press– 5k/3500 For time.  Same protocols as above.

 

 

 

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7 comments

  1. Front Squat max 275 PR
    Thrusters 37 RX
    Push Press 50 RX
    Front squats 31 RX


  2. FS max 265 (20lb pr)

    Thrusters 46
    Push Press 30
    Front Squats 36


  3. FS Max 270 I wish I had another minute so I could have gone for 276 ;o)

    WOD RX
    Thrusters 35
    Push press 30
    Front Squat 22


  4. FS – 265 (new PR)
    Wod
    Thrusters – 36
    Push press – 27
    Front squats – 40


  5. FS – 255

    Thrusters = 30
    Push Press = 31
    Front Squat = 24


  6. 10k deadlift
    49 reps at 205lbs in 1:46

    5k cgbp
    50 reps at 100lbs in 3:24



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