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WODs for the week 7-14-14 to 7-18-14. Skills- rope climbs. Watch the video(s)

July 14, 2014

MONDAY- Skills Rope Climbs 4 minute video here. Second video, also 4 minutes, Here. The technique I typically coach is slightly different, but these are all possible options.

WOD- AMRAP in Estimated Fran Time or 7 minutes: Thrusters at 115/80.

Strength- 4×8 Overhead Squats. Looking for 80% full intensity. Challenging but still handleable. For those of you with range of motion issues (Doug, Bob C, Zach and others) please check out this video, especially from 4 minutes on.

Tuesday- Snatch, Full movement to 80% intensity. Work- 3 RFT 20 Snatches 75/55, 20 Wallballs 20/14, 20 Toes 2 Bar

Wednesday- Agility drills. Strict Pullups 4×8 for load. Mobility.

Thursday- Clean and Jerk. Full movement to 80% intensity. Metcon 1- 10 Minutes AMRAP 10 AD calories/10 burpees. Rest 5 Metcon 2- EOMOM x 5 10m shuttle run for reps.

Friday- Skill review–Rope climbs. Work– EMOM x a possible 15. 3 Cleans/ 3 Front Squats/ 3 Jerks @ 185/115.

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32 comments

  1. Good video


  2. 41 thrusters in 4 min 30 sec. Rx
    Over head squats
    4 x 8 @ 65, 65, 75, 75.


  3. 49 thrusters at 115 in 4:16

    4×8 OHS at 115


  4. 60 RX
    Completed 48 @ 115 OHS


    • 7 min


    • 4×8


  5. 26 thrusters in 7 minutes rx’d – considering I couldn’t do a 50lb thruster without sharp pain up until last week, I’m good with this number


  6. 31 thrusters 7 minutes @70 lb

    Worked on OHS-got up to 60lb- felt good but wished I would have done 4×8


  7. My PR Fran is 4:49…I am NOWHERE near the conditioning form I was in at that time in 2011, but I set my “Target” today at 4:30.

    40 thrusters @ 115 in 4:30

    OHS 4X8 45,65,85,95

    I’m gonna be hurting pretty good after only coming to the box a couple times over the past several weeks!


  8. 23 thrusters rx’d. 80# is heavy d


  9. 45 in 7min rx


    • OHS 4×8: 70, 70, 80, 80


  10. FS 115lbs 64reps (7min)


  11. 7 minute time thrusters at 95#: 44

    Two weeks ago:
    7 minute time thrusters at 80lbs: 47


  12. 57 reps in 7 mins @ 80lbs

    I am happy with that since I am still getting my groove back. 2 weeks ago- 67 reps in 7 mins @ 65lbs.

    Also I am pumped because I climbed the rope like a champ. I don’t ever remember being a good climber before I had my surgery last August, but apparently I can now.

    I still can’t make my body OHS- even with just a PVC pipe.


  13. 44 reps 7 mins @ 60 lbs.
    much better than last time–i looked at the wod and decided to sleep in.
    ohs @50.


  14. 57 thrusters 7:00 80#
    OHS 50×8, 60×8, 70×8, 80×8


  15. 46 thrusters in 7min rxd. That was rough.
    Ohs at 50


  16. 38 @ 50 in 7 minutes
    ohs 18/30 2 rounds of 8 each


  17. Tues work: 17:42 rx’d


  18. Tuesday
    14:04 with 25 lb dumb bell snatches and hanging knee raises.


  19. Tuesday workout 14:15 Rx


  20. Tuesday WOD in 11:22
    20 Wall Balls
    20 Snatches @ 65#
    20 Sit Ups


  21. tuesday: in my wallball induced hypoxia and monica selles like grunting, I totally lost count of my snatches 3 different times. So, basically I’m an ass. What I did was 15 mins, but honestly can’t tell you if I finished at all.


  22. Tues
    15:33rx


  23. Tuesday wod 17:23 with situps


  24. Erik couldn’t go to daycare, so I improvised.
    23:12 Three rounds of 20 10# dumbbells hang to overhead, 20 burpees, & 20 situps


  25. 15:45 with sit-ups
    I totally felt blah today and my workout showed it…
    Plus I am frustrated at my shoulder, but I just need to get over it because it’s not going to change.


  26. 17:06 rx


  27. 17:44 w/ sit-ups. Wallballs were the best I’ve ever done–the new ball makes a big difference for me


  28. Tues. 18:10 RX
    The dreaded toes to bar was my undoing


  29. 14:26 with sit-ups.



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