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WODS for the Week of 5-12 to 5-16 Week 7 of 12.

May 12, 2014

These is a tough week,  especially monday and thursday. Maximize your nutrition and recovery efforts.  

 

Monday-

Target-4×5 Squat Movement for total load.

Supplemental-3×5 Reverse Lunge for load/completion.  85%

Work- “Nascar Your plates” 5 RFT of 8 Back Squats 225/145,  8 S2O @ 135/95

 

Tuesday-

Target-4×5 Shoulder Press for load.

Supplemental- 3x Max Effort Dumbell Burnouts.

Work- 5 RFT of 30 Doubles/15 Grasshoppers.

 

Wednesday-

Target-4×5 Pullup for load.

Supplemental- 3×5 Scapular Retraction

Work- HELEN  3 RFT of 400 m run, 21 KB Swings, 12 Pullups.

 

Thursday-

Target-Deadlift 4×5 for load.

Supplemental-Alternate deadlift (Sumo or Standard) equal weight as the target but only 3×5.

Work- Reverse ladder Squat cleans 95/65, Burpees.  25-5, 20-10, 15-15, 10-20, 5-25

 

Friday-

Target- 4×5 Bench Press for load.

Supplemental- 3x Max Effort Pushups.

Work- 10-8-6-4-2 for time.  Ring dips, Wallballs, Snatch from the hang 95/65.

 

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19 comments

  1. Front Squat: 225×5, 235×5, 235×5, 235×5 = 4650 avg 232.5. Up from last week 227.5
    NASCAR: 8:20 PR


    • I could be wrong but I think you were faster than that…


      • I didn’t see the clock. Rick told me the time.


  2. BS-110×10, 115×10. Weight down but depth improved.
    NASCAR – 4+8 @90/60. Up from 3+14 last time.


  3. Back squat 3075
    (150×5, 155×15)

    NASCAR 9:05 at 115/75
    Last time was 9:57 at same weight


    • That was me


      • That was me


  4. FS: 95 x 5 x 3
    NASCAR: 8:51 at 100/50

    went super light today – tennis match tonight


    • Won my match 6-0, 6-1
      2nd time in 4 days I could have gone heavier.


  5. BS-2350- 115, 120, 120, 115-avg 117.5
    Lunges ✔️
    NASCAR- 77reps @ 85/60–up from 66 reps in April @ same weight


  6. BS 125×5, 130x5x3. nascar–95/65 4 rnds and 4 squats.


  7. FS 175×15, 155×5…… NASCAR 165/115 4 reps from completing.


  8. NASCAR your Plates in 8:38 which is a PR. Prior I had done some heavy back squat and shoulder press singles, but nowhere near the leg demand of 4×5 plus some lunges. Well done everyone!


  9. NASCAR at 105/155. Between 8 and 9. Can’t remember.
    4×5 at 225 for all sets


  10. FS 235, 235, 240×4, 235×4=4250
    Avg 236 across 18lifts

    Shoulder Press
    SP 135, 135, 136, 136=2710
    Avg 135.5


  11. BS – 245×10 250×5 255 x5 total 4975
    NASCAR – 185/135 – 3 reps short of completion


  12. BS 3175
    Supplemental- weighted step ups (stupid toe)
    NASCAR your plates – 125#/85# 9:44



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