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WODS for the week of July 28 — August 1, 2014

July 28, 2014

This is Week 5 of 12 of Metcon/Skill Development. Many of the WODS and lifts will be repeating what was done 4 weeks prior, so check back and see what your scores, times weights etc were.

Monday-
Skill- Kipping Swing. If your swing is good, work on your butterfly.
Work- Max Rep thrusters in time equal to your Fran 95/65.
Strength- 10-8-6-4-2 Back Squat

Tuesday-
Olympic Skill- Snatch Balance. For Technique. Nobody should be heavy.
Work- AMRAP in 15- 30 Doubles, 20 Wallballs, 10 Snatch @ 75/50 Lbs.

Wednesday-
Work- 3 rft 15 reps each of t2b, ring dips, box jumps, KB swing 53/35
Strength- 3×5 Snatch Grip Deadlift
Mobility

Thursday-
Olympic Skill- Split Jerk Tech.
Work- 2 Mins Max Effort Airdyne x 5 cycles for total calories.

Friday-
Skill- Kipping/Butterfly review
Work- TBD

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24 comments

  1. Hell yeah. I’m ready for improvements from my first week


  2. WOD 49 thrusters in 3:50


  3. 33 thrusters 7 minutes RX. Last time was 53 in 7 @ 55lb. Don’t believe that’s an improvement

    BS- 10-80
    8-90
    6-95
    4-105
    2-115


  4. 55 @95 4:23
    High Bar deep back squats: 185×10, 205×8,


    • 225×6, 235×4, 255×2


  5. 58 thrusters at 95lbs in 3:47.
    That is one less thruster in 30 less seconds from my previous attempt.

    Hbbs
    10@185
    8@205
    6@225
    4@235
    2@255


  6. 39 @ 50; 10@ 50 then I added five pounds to 75. Next time try more squats and rest less for thrusters


  7. 58 reps rx – 7 min (haven’t done this workout or FRAN …but I will next round)


  8. FS 72reps in 7:00 minutes (up 2 from last time)


  9. 70 reps 6:26 Rx
    BS: 120 x 10, 140 x8, 150 x6, 160 x4, 170 x 2


  10. Wod thrusters 52 @95# 7:00 up from 44

    hbd squats
    10-135
    8-185
    6-205
    4-235
    2-255


    • Corrected previous:
      7 minute time thrusters at 80lbs: 47


  11. Andrea
    Thrusters: 82 Rx in 7min
    Back squats: 115-125-135-145-155


  12. 69 rx


  13. 66 rxd. Got 60 last time


  14. 55 thrusters in 5:07
    Back Squat – 175×10 175×8 195×6 215×4 235×2


  15. 59 thrusters @65 in 7 min


  16. 46 rx’d in 7 minutes. I am really not good at this


  17. 78 Rx in 7 mins- up 11 reps


  18. Thrusters 95lb out of rack with a ball to measure depth. Nice and slow because I was nervous about my back. 55 reps 6:10.


  19. Score for 7/30
    11:54
    Scaled T2B
    Push ups instead of ring dips
    Step up on box
    Did KB RX!!


  20. 50 thrusters in 7 mins @65lbs meh.



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