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WODS for the week 5/5/14 through 5/9/14

May 5, 2014

Monday 

Target Lift-  Squat (back or front) 4×5

Supplemental-  Alternate Squat 3×5 (if your target lift is back squat, your supplemental is front squat and vice versa)

Work- Tabata Shuttle Run/ Tabata Russian KB swing.  Lowest score scores.

 

Tuesday

Target Lift- Shoulder Press 4×5

Supplemental- Push Press 3×5

Work-  FREDDY’S REVENGE:  5 RFT- 5 S2O @ 185, 10 Burpees

 

Wednesday

Target Lift- Weighted Pullup 4×5

Supplemental- 3x Max Effort Unbroken Supine Rows

Work- Amrap in 8:  8 Wallballs, 8 Toes 2 Bar

 

Thursday

Target Lift- Deadlift 4×5

Supplemental- 2×20 GHD Back Extension

Work-  DIANE:  21-15-9 Deadlifts @ 225/155, HSPU’s

 

Friday

Target Lift- Bench or Close Grip Bench 4×5

Supplemental- 3x Max Effort Unbroken Ring Pushups

Work- TBD

 

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15 comments

  1. Front Squats 215×5, 225×5, 235×5, 235×5 = 4550 avg. 227.5
    In order:
    9 shuttle
    12 KB


  2. Back squat 150×5, 155×14 (missed last rep) = 2920

    Shuttle – 9
    KB – 13


  3. I am so excited for my first full week as a member of Crossfit Carolina Beach!!


  4. FS: 105 x 5, 105 x 4 – lower back seized up a bit so DNF and did mobility stretches instead

    shuttle – 9
    kb – 13
    same as last time


  5. FS 230, 235, 235, 230=4650
    avg 232.5

    Tabatas
    kbs 13
    shuttle 10


  6. Front Squat 185, 185, 175, 175
    KB 12
    Shuttle 9


  7. FS 185×4, 175×4, 155×10… Wod kb 11/sr 8


  8. Back squat 3095#, shuttle -8, kettle bell-10


  9. Back squat : 220, 225, 225, 220 all x 5
    Shuttle: 10
    KBS: 13


  10. BS – 245 x 5 (3) 255 x 5 (1) – 4950
    KB swings 12
    Shuttle 10


  11. Shoulder Press 135, 135, 131, 131 total 2640
    Freddies Revenge 6:28 scaled to 135


  12. BS-2300 avg 115
    Shuttle- 9 (same as last time)
    Kettlebell-13(1 more than last time)


  13. BS 130×5, 135×5, 140×10
    Shuttle 8
    KBS 13


  14. 245 x 5
    255 x 5
    265 x 5
    270 x 5 a little shallow

    8/12 tabata



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