h1

WOD for Monday 10-6-14

October 6, 2014

Open Prep

FS 5×5 Across
SP 5×5 Across

Platinum Elite CrossFit
Strength- Deadlift 4×8 for Total Load
Strength 2- Good Morning 3×5 For Completion

Work- Open Prep 2 rds, Platinum Elite 3 rds for reps

“Fight Gone Bad” Format- 1 min of 5 actions for max reps, 1 min rest between rounds.

1- Thrusters 95/65
2- Double Unders
3- Crossover Pushups
4- Sandbag Step ups
5- Reverse Burpees

Advertisements

18 comments

  1. SP 155 x 5 x 5
    Front Squats 225 x 5 x 5 very sore from Friday
    Fight gone bad WOD 1ST 112, 2ND 105 = 217 TOTAL
    Started with DU’s


  2. Deadlift only did 3 sets due to slight back pain
    285, 290, 275= 6800

    Did-3red thanks ton Jill šŸ™‚
    DU 97, 100, 74
    Thrusters 15, 9, 9
    Bike 15, 8, 9
    Pu 16, 14, 15
    Sb step ups 12, 12, 12
    417

    I vote for double unders in every wod!


    • Did3-3Red=Wod-3 rounds. Stupid autocorrect


    • Wow! Great DU’S


  3. DL-1960 šŸ˜¦ 170×8, then felt back pain 100×4, 100×2 –note to self- do more warm ups sets
    Good mornings- āœ”ļø at 30lb
    Work- 185…scaled thrusters to 12lb Dumbbells


  4. Did 4×8 light very wide sumo deadlifts @95 lbs

    WOD 243 (?)
    About 110 of those were double unders
    Step ups with no extra weight (except my extra body weight)
    Push-ups on a weight bench
    65 lb push press instead of thrusters.


    • quadruple-unders…


  5. DL- did only 2 sets due to some significant lower back tightness: 4600
    WOD: 237 must. get. doubles.


  6. DLs – 6,440lbs (195×8, 205×8, 205×8, 200×8)
    WOD from hell – 119 reps total. Started with thrusters.

    Jog/walk intervals with a friend for 2 miles.


  7. Sumo deadlift: 6200
    195
    195
    190
    195

    Round 1: 97
    Round 2: 79
    Round 3: 95
    Total: 271


  8. Dead lift 9760
    Wod – 235


  9. DL = 9,240#
    300# x 16
    320# x 7
    275# x 8

    WOD = 193
    (70, 64 & 63)


  10. DL (totatly screwed this up) 300×8, 320×2, 300×6, 275×8


  11. Front squat – 189 x 5, then accidentally went to 175 x 5 ( forgot to move plots from SP) then 180 x 5 three times

    Shoulder press 102 x 5 x 5

    WOD: started with double unders – 131, 132, 118 – 381 total


  12. Deadlift total 6800#
    Good mornings 95# 3 x 5

    WOD 200 something, 213 or218 ?
    I did the work in the order it was written, I think du’s first would have helped my score, oh well.


  13. Deadlift 5280 (4x8x165)

    WOD 234rx (87, 75, 72)

    Started with double unders. I am awful at them. I really need some help! i was only getting between 20 and 30 each minute šŸ˜¦


  14. Deadlift 245X24 and 250X8 total 7920 AVG 247.50 last week avg 242.50

    WOD: This should just be called “Kapusta” 200 RX I did it as written so I started on thrusters and finished on doubles…I couldn’t get more than 3 consecutive double unders and on my last round I got 30.



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: