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WOD for Tuesday 3-31-15

March 31, 2015

Linear progression: (herafter referred to as GOLD programming. That sounds glamorous and valuable)
Test 1 rm Squat (front or back)
4×8 Squat at approx 75%. If you are in danger of missing reps, please adjust weight down.
WOD- EMOM x 15 (5 cycles) a) Airdyne Calories 15/12 b) Wall Walk ups 3/2 c)2 Rope Climbs

4×5 (Hereafter referred to as BLACK programming. This sounds sinister and hardcore.)

Complete any testing or 4×5 not finished yesterday. If all of the above are done, you work capacity is

5 RFT
30 doubles, 15 Grasshoppers

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16 comments

  1. So we test for squat but do 4×8 shoulder press? Not 4×8 squat like we did today on pull-ups?


    • Dawn, sorry, that’s a typo. No. You will test and 4×8 on the squat. Shoulder press is tomorrow. I will correct that.


  2. Black: finished up 1 rep max and 4×5 work outs. Back squat 306 (sore legs) 245x5x4
    SP 201 (PR) 160x5x4
    30 DU/15 grasshoppers x5 for time: 9:45 RX


  3. FS – estimated max of 115. Did that back in January, failed today at 120, knee felt wonky so I stopped. 4×8 @ 80, 80, 85, 90


  4. BS: 135 max (tested out at 120 last round)
    4×8= 2520
    WOD: scaled rope/wall climbs


  5. 5 RFT Dub’s-n-Hoppers

    RX 11:16…atleast I did DU’s, so there’s that.


  6. Front squat – 140
    3x8x105, 1x8x95 = 3280


  7. 5 RFT 30 double unders 15 grasshoppers 7:05


  8. I did CGBP today because Jill and I were also doing comp prep and I couldn’t FS if we were doing that.
    CGBP at 130
    95x4x8

    Competition WODs 1 & 2 with Jill


  9. Back squat: 145 x 8 for 4 sets
    Did DU/grasshoppers WOD little under 10 minutes.


  10. Black: practiced double unders until I successfully covered myself in lash marks. Can only string 2 du’s at a time so far. So..I did grasshoppers and singles (90) = 7:53


  11. SP 136lbs…. 19 reps @ 110lbs (missed the last one) wod 7:29 singles


  12. Pull ups
    BW+20
    189x4x5
    3780 total lbs

    Back squat
    205x4x5
    4100 total

    WOD
    8:37
    Scaled to singles


  13. Front Squat
    1 RM – 100lbs
    4 x 8 @ 75lbs


  14. 90 Singles, 15 Grasshoppers 12:50 10min AD Bike=85 Cal



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