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WOD for Friday 10-17-14. Weekend open gym schedule.

October 17, 2014

Platinum CF

Strength 1- Bench Press 3×5 for load.

3 rft 15 toes 2 bar, 15 S2O @ 135/95, 15 Box Jumps 24″/20″, 15 Hang Clean @ 135/95 (last performed 9-26)

Shoulder Prehab to finish.

Open Prep

Strength- SP 5×5 Peak, FS 5×5 Peak,

Work- EMOMx10- 5 HSPU’s, 5 Burpees.

Shoulder Prehab

OPEN GYM IS DAT 10-12,  Sunday 10-11.

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12 comments

  1. Jason

    BP 3×5 4300 (215lbavg)
    WOD: 140 in 15min scaled 115# and k2c (up from 123)


    • 4×5 BP


  2. BP – 70, 75, 75, 77
    WOD: 14:28 w hkr, 65#. 2 min slower than last time. Last time wasn’t at 6am though


  3. did my BP yesterday.

    225X20 4,500 total.

    I will try and make it in hopefully for this work portion because I loath it so, in a romantic sort of way.


  4. BP – 70, 75, 75, 80
    I think I probably did this too light, but I haven’t made it in on a Friday in a long time, so starting fresh.

    WOD 14:59 (right at the buzzer!) at 75lbs. All else rxd.


  5. Did BP yesterday
    5×75, 5×80, 4×85, 4×85=1455

    Work- 14:22 got 7 t2b 1st round, scaled knee raises & 60lb


  6. Brock, you have it listed as 3X5. Wasn’t it 4X5? If not, I did it incorrectly.

    BP 155, 185, 195, 185 = 3600
    WOD 9:28 Rx


    • Correction, WOD was 14.28


  7. Did my BS and CGBP today at home in Iowa.

    CGBP 4×5
    100×5
    105×5
    110×5
    115×4 (missed the last rep! Ugh)
    Total: 2035

    BS 4×5
    165×5
    170×5
    175×5
    175×5
    Total: 3425

    I also did the 1k and burpees in 6mins. Got 25 burpees. Best score yet… I know it’s not a good one though.


  8. Did bench yesterday at an incline
    70x5x1
    75x5x3

    Did some light sumo deadlifts today
    95-115-135-135

    WOD
    14:20 @65 lbs with hanging knee raises and step ups.


  9. BP: 3875
    WOD: 170@115, rx’ed T2B/BJ


  10. BP 2300# 105,115,120,120
    WOD 126 reps, rx t2b, s2o, hang cleans, scaled step ups



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