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WOD for Tuesday 10-7-14 (Terrible Tuesday Intervals postponed until Wednesday)

October 7, 2014

Open Prep

Strength: 5×5 Pullup.  Try to increase average vs last week.

Shoulder Prehab:  2×20 Scapular retractions.  2×20 External Rotation R&L

Work-  Mixed Intervals E4MOM x6  At 0&12- Row 2 Mins max Calories.  At 4&16- AD 2 Mins Max Calories.  At 8&20 run 400m for time.  Score each action separately.

Traditional Platinum Elite CrossFit

Strength 4×8 SP for total load.  Greater than last week.

Work: Nascar Your Plates:  5 rft/10 min cap  back squat 225/145×8, S20 135/95×8.  Athlete’s change weight from Back Squat to S2O and recollar.

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19 comments

  1. Went up 15 lbs on Pull Ups. 227x5x5
    Row 1st. 38, 2nd 37
    Bike 1st 32, 2nd 26
    Run. 1st 2:02, 2nd. 1:31


  2. 4×8 @55. Skipped nascar, leg rehab an can work instead


    • Fucking autocorrect … Ab work


  3. shoulder press 117, 120, 120, 115=3776

    Nascar=72 reps scaled to 185 & 135
    my lower back is still feeling rough.


  4. SP- 8×57, 8×52, 8×50, 8×47=1648
    Work- NASCAR 71 reps @ 85/65 ….previous from May 77@ 85/60


  5. SP: 55×8, 57×8, 60×8, 65×7 = 1831
    Nascar: 8:00 @ 85/65 – went light, wasn’t sure how my legs would hold up – need to go heavier next time


  6. SP: 2,600
    NASCAR: 51 rx


    • Way to go RX


  7. SP 155X32 total 4,960 last weeks avg was about 152

    Nascar 68 RX I WILL finish this one day!!! today though I was just too spent!


  8. Row – 91
    AD – 79
    run – 3:10

    Pull-up: +1 for 17, +2 for 8


  9. Shoulder press 2160# 80,60,65,65

    WOD 8:53 130/80#


  10. Dumbbell shoulder press:
    30lbs, 25lbs, 25lbs, 25lbs

    NASCAR scaled to 130/80 finished in 8:24


  11. Andrea
    I am only here reporting that today’s workout was one of the worst ones I’ve ever done. As in, if I ever see it scheduled again, I ain’t showin’ up! I had myself convinced that I was quitting after one round. I’ve never a quit in the middle of a WOD before, but this was gonna be it! I didn’t quit.
    Row 71
    AD 69
    Run 3:14


    • Who IS this fountain of positivity???!?!?!


      • Hey, man, I don’t bitch often. I take the punches but his WOD was horrible! ~ Andrea


  12. SP – 3255
    NASCAR – 48 reps at 215/125


  13. SP
    7×145 1015
    8×135 1080
    6×135 810
    6×125 750
    3655/32=114
    Need to start 130 next time.

    10/7 WOD nascar
    115 S2O
    185 BS
    Score=56


  14. SP 2056 (62×8, 65x8x3)

    Nascar 9:33 at 100/70
    I know I’ve done this before. Don’t have previous score or weight.



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