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Wods For 8-11-14 to 8-15-14

August 11, 2014

MONDAY- Skills Rope Climbs- As per last Month. Refer to last time (7-14-14) for video instruction.

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

WOD B- EMOM X 3 – Max Rep Pullups, any style.

Tuesday- Snatch, Full movement to 80% intensity. Work- 3 RFT 20 Snatches 75/55, 20 Wallballs 20/14, 20 Toes 2 Bar. Garage Games Athletes Sub Event # 3. Strength- 4×8 Overhead Squats. Looking for 80% full intensity. Challenging but still handleable.

Wednesday- Agility drills. Backpedal and Side shuffle drills. Bent Over Row 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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18 comments

  1. 48 thrusters in 3:47 Rx
    40 pull-ups


  2. 25 thrusters in 7 min (23 last time)
    11 pull-ups
    Rx’d


  3. 36 Thrusters in 3:50 rx
    65 pull ups


    • 65 pullups…seriously…thats some freak of nature shit!


  4. 48 thrusters in 6:30 Rx (haven’t done Fran, but my goal was to do 45@115 in under the 7 minute cap)
    32 pull-ups – grip said arrivederci in minute 2.


  5. Front squats only due to shoulder pain. Use last month Fran time of 4:23 completed 55. 21,15, 9, 5, 5
    Supine instead of pull ups: 11, 9, 11


  6. 56 rx in 7 min
    Pull-ups 21


  7. 41@7:00 115#
    18 w/black band

    Previous thruster: 52@95#


  8. 45, 115lb Thrusters in 6 minutes.

    35 pullups in 3 minutes.

    Hellish torture, but I liked it.


  9. FS 115lbs 58 reps 7:00….PU 37


  10. thrusters were not happening today after a 2 1/2 hr singles match on Sat and a 4 mile run yesterday – 25 @ 70

    pullups: 31 rx’d


  11. 75 thrusters at 80 in 6:11.
    15 pull-ups.


  12. A measly 41 reps at 80 in 7 mins. My body wasn’t having it.

    11 pull-ups +2

    This being weak shit is for the birds.


  13. 40 reps in 5:10 – 45 pull-ups but did the first round wrong


  14. 80# thrusters 50 in 6:26, last time was 57 in 6:26- whatever
    20 pullups rx


  15. 43 thrusters @ 80 in 7 min


  16. Andrea
    7min @80lbs – 57
    Pull-ups: 9-6-5


  17. 38 @ 80lbs in 7 mins
    26 pullups



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