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WOD for Thursday 3-6-14

March 6, 2014

Strength- Snatch Grip Deadlift Tempo Controlled at 2-1-2-1

Work-  Amrap in 8 Minutes

20 Pullups/ 20 Wallballs

Rest 5 Minutes  then

Work 2- Amrap in 10

10 – 5 M shuttle run

20 – Russian (eye level) KB Swing

Open Athletes- Skip 1 Metcon and work an “Open Toolbox” weakness.

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12 comments

  1. GHD instead of DL
    1)Pull-ups – wall balls 170
    2)Shuttle run – KB swings 217


  2. I am doing Girls On The Run with Emily on Mondays and Thursdays so probably won’t make it on those days from now through May.


  3. Thursday
    Three rounds plus 3 pull-up / wall
    6 rounds plus 24 kb / shuttle run


  4. Snatch grip DL – 2×8 @ 165
    Pull-ups / wall balls 160
    Shuttle run / KB swing 215


  5. Snatch grip DL- 8×100, 8×110, 8×110=2560
    Shuttle/KB- 8rnds+3=243
    PU/WB- 2rnds+12=92 w/+2band assistance


  6. SGDL – 80, 100, 100
    SR/KB 243
    PU/WB – 95 @+2
    Finally starting to feel less like I just had a baby. Granted he’s almost 3 months but good to feel more back to normal


  7. snatch grip dl – max @ 115 x 8
    1) shuttle run/kbs: 8 rounds + 10 shuttles = 250
    2) pull-up/wall ball nonsense: 2 rounds + 3 pull-ups = 83 with strict pull-ups on the gray band


  8. DL 185×24…..5m shuttle/kb 229…. PU/WB 8 each for 8 minutes 104


  9. DL 3×8 @ 185#

    Shuttle / KB = 207
    PU (black band) / WB = 80


  10. light weight on dead lifts
    124 pullups/WB’s with a thick red band
    212 rx for 5m/KB

    just watched 14.2 which was freaking awesome… too bad chest to bar pull ups at this point in my life are about as easy as astrophysics



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