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WODS for Monday 9-8-14 to Friday 9-12-14

September 7, 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.

Strength- Bent Over Row 4×8 for load.

Tuesday- Snatch, Full movement to 80% intensity. Skill #2- Snatch Balance 3×5. Work- 3 RFT 20 Snatches 75/55, 20 Wallballs 20/14, 20 Toes 2 Bar. Garage Games Athletes Sub Event # 3.

Wednesday- Agility drills. Backpedal and Side shuffle drills. Strength- 12 Minutes. 3x Max Effort Pullups for reps. 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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13 comments

  1. WOD 33 reps in 3:50


  2. WOD 52 in 7:00 …less than fun


  3. 42 reps in 4:09


  4. Didn’t do thrusters so that I can continue to let my knee heal, however,
    WOD
    50 cal row
    10 snatches/65#
    40 cal
    10 snatches
    30 cal
    10 snatches
    20 cal
    10 snatches
    10 cal
    10 snatches
    22:39- i named it shitstorm WOD. That’s all.


  5. 56 reps in 7 minutes. Half way at the 3:30 mark I had done 35. Last time in 6 minutes I did 44, so I think this was an improvement.


  6. WOD 42 reps in 7:00
    Previous 41 both at115#


  7. Garage games #1 workout 2:41


  8. 85 at 80 lbs.


  9. Andrea
    69 @ 80lbs


  10. 40 in 5:50


  11. 24 @70lbs 7:00



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