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WOD for Thursday 12/4 Changes from Monday’s Weekly Layout

December 4, 2014

We are going to swap friday’s and thursday’s WOD order from the original programming layout on Monday. The main reason is that this program, as originally written includes a long slow recovery day on day 4 (normally thursday). This is activity along the lines of a 75 minutes swim or two hour hike et al. These day’s have their place and function, but don’t mesh well with most people’s midweek demands, therefore in a concession to practicality, I’ve scheduled that day for Saturday/Sunday for you all. Bumping that day out it’s thursday position in essence costs you, the athlete one day of space and recovery. This switch should somewhat comepensate.

Lactic Endurance

BLACK
As fast as possible
5 Tough Deadlifts (80-85% of 1rm)
10 On the bar Pushups
500 m Row @ 98% (as fast as possible while still staying smooth)
rest 10 min
repeat x3

GOLD
Against a running clock, perform max reps in 1 min of the following
Burpees
KB Swings 24/16
Box Jumps 24/20
Clean and Jerks @ 50% of 1 rm. If you dont know this figure, default to 50% of Bodyweight
rest 10 min
repeat x3

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12 comments

  1. Gold 67,75,78


  2. Gold: 82 (20,25,20,17) @115
    68 (18,20,18,12) @115
    67 (16,25,16,10) @115
    #217.


  3. Gold at 115
    80, 87, 88


    • Great Job!


  4. Gold
    78, 76, 79 @105 (~50% of 200lbs)


  5. Gold:
    73, 76, 75 @ 65lbs


  6. Gold–went w/ 50lb b/c I didn’t know a CJ 1rm
    58 (forgot to specify a box, wasted time looking for one) 66, 67


  7. gold: 59-60-60 (60#; Box Jumps on tire)


  8. All over muscle soreness definitely limited my performance today! I didn’t realize how sore I was until my first few burpees…still shaking!

    GOLD @ 115 (too heavy for me today)

    70
    69
    61


    • Gold @115
      84
      86
      87


  9. Black: 2:27, 2:19, 2:22. DL at 275.


  10. Holy Hell – 4 on 10 off x 3 was brutal. I went 84, 85, 64. I believe burpees were 24, 23, 17, KB Swings 28, 29, 20, Box step ups 20, 21, 17 and C&J 12, 12 10. needed every last minute to recover. Felt sick after round 2.



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