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WOD for Thursday 10-30-14

October 30, 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 4×5 for load.

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

Work- EMOMx18 — a) 20 KB Swings  b) 20 Double Unders c) 20 situps  Minute 1-a, Minute 2-b, etc.

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15 comments

  1. Snatch Pull
    115×5
    135x5x2
    Snatch
    115×5
    Isabelle
    125 lbs
    3:57


  2. back squat: 115×5, 135×5, 155×5, 160×5 = 2825
    2×5 reverse lunges
    work completed


  3. back squat 135×5, 145x5x3 = 2850

    Did everything else too. I am very, very sore!


  4. BS 245, 255, 255, 245=5000


  5. FS 235 X’s 20 total lb 4,700

    WOD completed RX. RX!!!!!BABYYYYYY!!!!!! I FINALLY GOT MY DOUBLE UNDERS BACK!!! WOOOOHOOOO!!!! CELEBRATION TIME!!!!! its been over 2 years since I lost them…watch out crossfit community! I’m BACK!


  6. So happy with my back squats today
    155, 175, 185, 195 x 5. Woot woot!
    reverse lunges – done

    WOD – done. Didn’t skip any rounds. Did step ups instead of double unders. Iced my knee when I got home, as per usual. Hope I don’t regret my good numbers today……just kidding, I don’t care if I hurt. It was worth it!
    Would love to try to get 225 or 230 as my 1RM.


    • Great job!


    • 225 is totally doable! Good job DAWG!


      • Thanks you guys!


  7. BS – 4,300#
    225#x10, 205#x10

    WOD – 17 of 18 complete rounds. I took one round off at the 12min mark.


  8. bench 90,85, 85, fail.
    i did the wod but with 10# WB as a sub for KB. i never managed to get 20 in a minute. it was a rapid descent from 17 to 15 to 12. i’m counting it all as a win because, like marcos, i did the bloody double unders!


  9. Back squats – 345 x 3 & 350 x1


  10. BS- 10×115 10×120=2350


  11. BS 245×3, 250×1



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