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WODS for 8-25-14 to 8-29-14

August 25, 2014

This is the 3rd and last trip through the 4 week mini-cycle. So you will have done all of the below work capacity wods 4 weeks ago. Please check your scores/times/reps ahead of performing them this week and see if you cant beat those marks. Last chance at each of these before they go on the shelf for a bit.

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 Pulls 3×3. Snatch (full movement) 5×1 Ascending.
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- Weighted Pullups 4×3 for Load
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-
WOD A- Against a 2 minute clock, complete 2 rds of Cindy (5 pullups, 10 Pushups, 15 Squats) then row for calories with any time remaining. rest 2 minutes x4 cycles. Total Time 16 minutes.

WOD B- EMOM 1) 5 Deadlifts @ 275/185 2) 10 OTB Burpees 3) 20 Situps x 5 cycles. Total time 15 minutes.

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15 comments

  1. 7 mins in heaven – 63 @95lbs.


  2. WOD: GARAGE GAMES 18, 12, 6 Dead Lifts @ 275 Box Jumps. Time 5:36. 6 seconds slower than last.
    WOD 2: 10, 8, 6, 4, 2 high bar back squat. 185, 205, 215, 225, 245


  3. 50 thrusters in 3:53.
    Back squat 135, 155, 165, 175, 185


  4. 75rx
    Back squat: 95, 115, 135, 155, 175


    • Jill, you’re back to some really good numbers!


      • Thanks! 😃


  5. 65 @ 65 in 7min, up from 59 last time


  6. My two weeks of vacation caught up to me on this one. 56rxd in 7 min. 66 last time.


  7. 58 in 5:50


  8. 49 @ 50 in 7 minutes
    last weight on bs was 115, started at 75


  9. 110 at 65 lbs in 7 minutes


  10. 76 rx 7 min
    Back squat 115, 135, 155, 165, 175


  11. 51 in 7 mins at 65lbs



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