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WOD for Wednesday 10-15-31 CHANGES ABOUND.

October 15, 2014

OPEN PREP

14.5 is postponed until next week.  The reduced demands of your deload week will allow you to go after the 14.5 suckfest at 100%.  Instead, tomorrow please do 14.3 which is

135/95-lb. deadlifts, 10 reps
15 box jumps, 24-inch  (Female Box is 20″ throughout)
185/135-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225/155-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275/185-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315/205-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365/225-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Platinum

Strength 1- Pullups 4×5 for load

Strength 2- 3x max effort supine row

Work- Jackie: For time 1k row, 50 thrusters @ 45/30, 30 Pullups

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12 comments

  1. Open Prep- Sorry that’s a 10 minute amrap!


  2. Pu- 8BW, 7@+1, 5@+2
    Jackie- 10:21 +2band assistance….previous 12:21 w/ same scale


  3. pullups: 2 x 5 @ BW, 5 @ +5lbs, 5 @ +7.5lbs
    Jackie: 10:17 rx’d and PR (by 20 seconds)


  4. PU: 4465
    Supine Row: ✓
    Jackie: 9:32rx


  5. pullups BW 192 plus 38 lb vest should be 230, but the scale read 228.

    228X20=Total pulled – 4,560

    Jackie 8:46 RX

    26 seconds shy of PR but Im really spent from Monday and Tuesday. Especially my grip and upper arms from the heavy rope!


  6. pullups 9@bw, 10@+1, 1@+2

    Jackie 12:48 rx

    Not especially proud of any of this. But glad I got my butt into the gym and did it!


  7. Pull-ups – 8@+2.5, 12@bw
    Jackie – 11:19@ mostly +2 assistance. Hip pain limited my thruster depth a bit. Blech.


  8. 10:08rx and pr
    4 sets of 5 ring dips


  9. 14.3. 105 reps PR. Last did 96


  10. PU BW + 32×20….. Jackie 8:47 rx


  11. 14.3 151 (down from 154)


  12. Andrea
    14.3 3rounds + 20 DL
    Pretty disappointed with this. Brock identified a few things I could do differently next time. Also felt a bit spent from doing front squats yesterday



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