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WODS for Monday through Thursday 11-3-14 to 11-6-14.

November 2, 2014

MONDAY 11/3/14

TPECF

Strength 1- Deadlift 4×3 for total load

Strength 2- Standing Barbell Shrug 3×5 for completion

Work-  20 RFT 5 Wallballs, 5 Pushups, 1 Clean at 185/115 (Last performed 9-22-14 and 10-13-14)

Open Prep

Strength- 5×3 SP and FS for total load.

Work- Against a 6 minute clock Row 1k, max burpees (last performed 9-22-14 and 10-13-14)

TUESDAY

TPECF

Strength 1- Shoulder Press 4×5 for load

Strength 2- Dumbell Tricep Extension- 3×8 for completion

Work- E6MOM x 5- 2 minutes Airdyne for max calories.

OPEN PREP

Strength 1-5×5 Pullups for load

Strength 2- 3×8 Bent Row

Work- E6MOM row for max calories in 2 mins x5 Cycles.  Compare to 9-23-14

WEDNESDAY

TPECF

Strength 1-Pullup 4×5 for load

Strength 2- 3x Max effort Supine row

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

OPEN PREP

WORK-  Open Wod 14.5

For time.  Descending 21-18-15-12-9-6-3

Thrusters @ 95/65, OTB Burpees

THURSDAY
TPECF

Strength 1- Back Squat 4×5

Strength 2- GHD Back Extension 2×20

Work- AMRAP in 8 –  Bear Crawl 1 lap, 1 Rope Climb (Last performed 9/25 & 10/16)

OPEN PREP

10 Minutes Skill Development- Split Snatch

10 Minutes-  Snatch Balance

Work- 5 Minutes- With a challenging weight, complete as many reps of the complex as possible:

Split snatch R, Split Snatch L, Power Snatch, Full Snatch, 2 Overhead Squats (Last perfomed 9/25 & 10/16)

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9 comments

  1. Open Workout: shoulder Press 160x3x5 = 2400
    Front Squats 225x3x5 = 3375
    WOD: 38


  2. DL 275, 295, 295, 303=3510
    shrugs at 215
    Work 18 rds +2 wallballs rx


  3. DL 255 x12 = 3060 …keeping it very light still
    WOD: 16 rds +10 @175


  4. Monday’s #’s- deads at 365, 405, 385, 385 all x 3. 405X3 is a 3rep pr. Did the Open prep WOD and got 43 burpees after a row of 3:42.


  5. DL 185x3x4 = 2,220

    Work 19 rounds plus 5 wallballs with 95# cleans


  6. DL 295,300,305,310 AVG 302.5 total lbs, 3,630, totally stoked on 3X’s310. my pre surgery PR was 1 rep at 315.

    WOD RX 17 rounds…last time 15 rounds…still bummed I can’t finish though.


  7. DL 305, 315, 315, 325…Wod 17+4 @ 135lbs


  8. DL @365 total of 4380
    Wod – 18rounds + 9 reps rx


  9. DL- 170×3, 185×9=2175
    Work-18 rounds @80lb–snaked pushups –previous 16 rnds +8



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