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WOD for Tuesday- Some Minimum Movement Standards for Saturday Announced.

November 4, 2014

Movement Standards-

Athletes need to be able to

1) Power Clean OR thruster 95/65 pounds.

2) Clear the 9ft line with a 10lb wallball (w) or 10ft line with a 14lb wallball (m)

That’s about it.  Most everything will self scale.  If I think of more I’ll fill you in.

TPECF

Strength 1- Shoulder Press 4×3 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

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18 comments

  1. Sp 145, 145, 150, 150×2=1620

    Bike 43, 39, 39, 38, 45=204


    • Your scores remind me of a word….Can’t remember exactly what….rhymes with “hand rag”? or “band gag”?… Something like that… Anyway, it’ll come to me…


      • agreed…didnt look like he worked hard enough.


  2. SP (yesterday) – 60, 60, 65, 65
    DL (today) – 165×20
    5x400m runs


  3. BW 200 + 60 x 3 x 5 = 3900 Pulls Ups
    WOD Bike I picked what I hate. Today I hit a PR on the BIKE. Calories 39, 37, 29, 39, 37 = 181. Previously 176


  4. 8:45 let me jump in on the Airdyne interval sets. I went 49,50,42,50,42 for a 233 total. This is a PR on this workout. Prior I did 2 reps EMOMx10 box squats at 135, 155, 185×8. The box lets me minimize the forward migration of the shin, which is tolerable on the knee joint.


  5. SP 87×3, 85×9 = 1026

    AD = 32, 30, 29, 28, 28 = 147


  6. I can’t do sp, so I ran to the gym – 3.21 miles in 29:03

    AD: 22, 21, 23, 24, 23 = 113 – not very good at this anyway, but knew I needed my legs to get home

    ran home – 3.07 miles (remembered a short cut) in 31:44 – that was rough!


  7. Shoulder Press.

    My math was a little fuzzy this morning. Thought I put 180 on the bar but it was 190. I got my first round and failed at rep 2 of my second round…Got all mad at myself because it was harder than I thought it should have been, then I realized my mistake. Sooooo…I did 3 more rounds at 180.

    190X’s3 180X’s9 total lb’s 2,190

    Airdyne 177 measly calories.


  8. SP: 1167: 3×95, 97, 97, 100
    Airdyne calories: 145


  9. SP 105, 115, 115, 105,….AD 164


  10. Pull-ups – BW x5, +1×10
    AD: 230


    • Sorry I did the row – 47, 48, 47, 44, 44 – 230


  11. SP: 155, 175, 185, 175; 172.5 avg

    WOD: 169


  12. Sumo deadlift
    2580
    Row 134


  13. SP – 1650
    Row – 218


  14. SP- 12×63=756
    Work- airdyne 25, 22, 22, 22, 22=113–previous 112



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