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WOD for Friday 10-10-14

October 10, 2014

Open Prep

5×5 FS Peak on 1 set

5×5 SP Peak on 1 set

Strength 2- EMOM SP  Ladder.  Singles till you miss.  +5lbs every minute. Then EMOM FS Ladder.  Singles till you miss. +10 Lbs every minute.

TPECF

Strength 4×8 Bench Press for load

Strength 2 Wide grip Bench Press 3×5 @ 85% max effort

WORK CAPACITY-  Both Groups

50 Single Arm KB Swing (to eye level) 25 r 25 l (5 burpees every drop)

40 Wallballs ( 5 burpees for every drop)

30 Hang Cleans 135/95 (5 burpees every drop)

20  Ring pushups (5 burpees every floor contact

10 Burpee box Jumps 24/20

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16 comments

  1. I was thinking if we have time Friday can we do some burpees!!! Haha
    This looks fun!!


  2. See you Monday


  3. Sooo, I did make it after all.. Can’t remember my BP numbers. WOD was 10:55 Rx.


  4. Bench- 16×75, 6×75, 8×70 =2210
    Made up backsquat


  5. Cgbp 160, 170, 160, 160= 5200

    Wide bench 135, 135, 145

    Wod 10:25rx
    3 drops in cleans


  6. Bp 5425
    Wbp 135x3x5
    WOD 11.17 @115


  7. I went 9:24 on the burpee penalty chipper. I dropped one time on the cleans at 18. BUT, I scaled my wallballs and used a 20″ box as a squat target, which is substantially easier.

    I did a 20 minute monostructural wod that I’d like people to try at their leisure. 5 Minutes AD for calories, 5 minutes Row for calories, 5 minute treadmill for calories (incline fixed at 15 degrees) and lastly 5 minutes of heavyrope for reps. I divided the rope reps 4 to 1 and ended up with 261 points as follows

    AD 89
    C2 67
    Treadmill 48
    HR 57 (228 reps divided by 4)


  8. cgbp: 85×6, 75x8x2, 80×8 = 2350
    work: 15:58 with 80lb HC
    I apologize to those who heard my not so nice choice of words as the bar slipped out of my fingers on rep # 30.


  9. CGBP 135×32 (1st BP workout in a long time)… Wod 12:27 HC 115


  10. BP – 4,710#
    165# x 16
    165# x 6
    135# x 8

    WOD – 15:00 cap
    Got through 28 cleans @ 115#


  11. BP total weight 6,441. Missed one rep on my very last rep of last set of 8. I probably got 95% of the lift.

    210×16 207×8 205×7

    WOD 13:39 rx I totally absolutely 100% really thought I was gonna die at the end. No BS. Top 5 worst WOD ever. I don’t care what Brock says! Can’t wait to see this again!


  12. Front squats: 165, 174, 185, 175, 175
    Shoulder press: 95, 105, 107, 102, 100
    FS Peak: 225
    SP Peak: 117
    WOD: 9:21


  13. BP regular grip 85,95,105,115 =3200
    Wider grip 95,105,115

    WOD 133 reps RX, 20 burpees


  14. Max 5 SP 175, max single 185
    Max 5 FS 245, max single 255 pain in knee!!
    WOD: 10:24


  15. Andrea
    5×5
    SP 87 max set
    FS 155 max set
    WOD 11:38 rx



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