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WOD for Thursday 10-9-14

October 9, 2014

Open Prep

3×5 Snatch Pulls  @ 100% of Snatch 1 RM.  Looking for speed on the bar.

5×1 Snatch (pretty)

Work- Isabelle 30 Snatches for time 135/95.  Scale to a weight that is challenging but that you can get consistently.

TPECF

Therapy Roll-10 Minutes

Strength – Back Squat 4×8 for load.

Strength 2- 3×5 Reverse Lunges to 85% (pretty tough) full exertion

Work-  New Equipment Test,  HeavyRopes  or   makeup any missed WODS/Strength.

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10 comments

  1. Heavy pulls @ 165
    5×1 low catch 2×135
    WOD: Isabel 5:07 RX


  2. BS 225, 245, 245, 245=7680
    up from 7280 last week.

    those heavy ropes are a workout! I only did 2 one minute attempts and scored 94 reps and 97 reps.


  3. Finally got to do a 1 rm back squat today: 185
    3×8 @ 130 = 3120

    2 sets of 1 minute ropes: 88 & 78 (played around with arm length which wider did not help)


  4. Front Squat- Avg 206.25 avg Total lb 6,600 Only 1.25 lb more avg than last week. Disappointed, miscalculated and I went too light on first set. 195,205,210,215

    I did Heavy rope 1 minute on 2 minutes off for 5 rounds- 90-78-78-80-85 total 411 This totally kicked my ass! Total body workout, but my arms and my calves are really feeling it!


  5. BS – 6,350# down from 6,400# last week

    205# x 8
    225# x 6
    215# x 8
    205# x 8


  6. FS 155×24, 135×8


  7. Andrea
    3×5 snatch pulls at 90lbs
    5×1 snatch to 90
    Isabelle 2:33 scaled to 75lbs


  8. Worked on snatch – did a diff drills
    Isabelle 4:16 rx


  9. CG bench press 3120
    Squat 5280


  10. BS- 8×100, 8×110, 16×105 =3360



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