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WODS for the week 4-21 to 4-25. Please record Monday 4-21-14 Squat Results HERE

April 21, 2014

This is your Supplemental and Work Capacity periods.  Target strength actions stay the same 4×8

Monday-  Supplemental–3×5 Temp Controlled, Xtra Low HBBS,  Work–Nancy 3RFT 400m run, 15 OHS @ 95/65

Tuesday- Supplemental–3×5 Top Half Shoulder Press, Work–3 RFT 15 T2B, 15 s2o, 15 box jumps, 15 Hang Cleans

Wednesday- Supplemental–3x Max Effort Pullups (kipping/butterfly etc) , Work–EMOM Split Snatch r, Split Snatch l, Power Snatch, Full Snatch for load

Thursday- Supplemental– 3×5 Deficit Deadlifts (Shoelace start), Work–5×500 m row E3MOM

Friday- Supplemental– 3×5 90 Top Half Bench Press,  Elizabeth 21-15-9 Hang Squat Cleans 115/80, Ring Dips

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14 comments

  1. FS 170, 170, 165, 160 = 5320
    160×9
    Nancy 9:17 scaled to 75lbs


  2. F/S 210×8, 210×8, 205×8, 205×8 (210) max rep@9 2nd set.
    Tempo 135
    Nancy (3 rounds) 10:06 RX


  3. FS 215, 215, 215, 215=6880
    Avg 215
    Last week 212.5
    Peak 4th set at 215×8

    3rds Nancy=8:14rx


  4. BS 125×8, 130×16, 135×8 = 4160 (up 200lbs)
    Max at 135 = 12

    3 rds Helen – 11:56 rxd


  5. BS – 7400
    Nancy (3 rounds) 11:13 rx


  6. BS- 85, 95, 100, 100 = 3040
    Peak- 100×10
    3rnds Nancy- 12:04 (18lb bar) my OHS needs some serious time & work


  7. FS: 95 x 8 x 4
    Nancy: 10:26 with 50lb overhead lunges


  8. BS – 5,835 trash effort today
    Tempo 135×15
    Peak 205 x 8
    3 RFT Nancy – 9:24 65lb. Felt good for first time doing OHS.


  9. Back Squats: 255X’s 8 265X’s8 260X’s8 260X’s 11 total weight 8,320 (not including the additional 3 on peak set) up from 8120 last week. Avg for 4 sets 260lb vs last weeks 254.25.

    Nancy (maybe my least favorite benchmark) 3 rounds 12:39RX I totally hit a wall on the last round. First 2 rounds all OHS went unbroken, then last round took 3 attempts…I did not want to pick the bar back up once I dropped it…Must improve my cardio! I am getting stronger, but my lungs seem to regress.


  10. BS 4×8: 155, 175, 195, 215 (5) = 5,275#
    Peak: 215
    WOD: 9:54 @ 65#


  11. BS 4 x 8 – 190, 195, 195, 195
    peak: 195 x 12
    WOD: 8:20 rx’d


  12. FS 155,160,160,135….peak 135×12…. Wod 11:13 65lbs ( running needs some serious work)


  13. BS 8×225, 8×235, 8×245, 8×245 peak 9×245


  14. BS-3,355
    4 x 8
    100,110,115 x5,110 x10

    WOD 14:15



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