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WOD’s for the week TU 4-6 through FR 4-9

April 6, 2015

Gold

Tuesday- Primary- Back Squat 4×8 for total load.  Accessory- a) if your back rounds out 2×8 Good Mornings.  b) if your knees collapse in 4x banded 30-second squat.  Work- 30seconds on/ 30seconds off x 12 — odd minutes- KB Swing, even minutes Jump Squats.

Wednesday- Primary-Bench Press 4×8 for total load.  Accessory- 5×1 at 90% of 1 RM test. Work-  E5momx3- Row 500/400, run 400.

Thursday- Primary-Shoulder Press 4×8 for load. Accessory- 3×5 Top 1/2 SP for fatigue.  Shoulder Prehab.  No Work test. Athlete’s discretion.

Friday-Primary- Deadlift 4×8 for total load.  Accessory- a)if your low back rounds out 3×12 GHD back extension. b) if your upper back collapses 3×8 Snatch grip deadlift at 75% of primary.  Work- Annie 50-40-30-20-10 Doubles/AB MAT situps.  Scale to heavyrope x 2 and no AB MAT.

Black

Tuesday– E5momx5 Row 500/400, run 400.  Complete both in 5 minutes.  For Completion.

Wednesday–  Deadlift 4×5 for peak  Set 1- 80%, Set 2- 85%  Set 3 Peak (as heavy as safely possible), Set 4 Athlete’s discretion.  Accessory- A) 3×5 Snatch Grip Deadlift @ Set 1 Loads  B) 3×8 ghd Back extension.  ROLL AND RECOVER.

Thursday– Bergeron Beep Test-  EMOM out of a possible 15– 7/6 Thrusters 75/55,  7/6 Pullups, 7/6 Burpees

Friday- Primary  Squat movement and SP for Peak.  Accessory- 3×5 Lunge r & l.  5×1 Shoulder Press single reps at 85-90 of 1 rm.  Chin above bar Static Hold x 4 for time.  Rest 2 minutes between efforts.

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49 comments

  1. Monday Black
    Back squat 225
    Shoulder press 135
    Pull ups + 95
    Good mornings @ 75
    Shoulder press 3 x 1 @ 145
    Static hold 60 sec, 25 sec


  2. Monday Black:
    Back squats 255
    Shoulder press 162
    Pull ups +38
    Good morning @ 95
    Shoulder press 3×1 @ 176


  3. Back squat 107 4×5
    Shoulder press 54.5 4×5
    Pull ups 4×5 +1 (used a band to protect my shoulder)
    Accessory: 2×8 good morning @50
    Pull up hold: 12,15 seconds
    Skipped heavy shoulder press


  4. Tuesday
    pullups 3×8@+2; 1×8@+1

    wallballs – 67
    burpees – 41
    box jumps – 37
    power clean @95 – 12


  5. Monday Black:

    Front Squat: 175
    Shoulder Press: 125
    Pull-ups: 225
    Good Mornings: 95
    Shoulder Press 3×1: 137
    Static Hold: 26s, 20s


  6. Monday- GOLD
    Pull Ups
    4 x 8 – 15 @ body weight, 2 +1 band, 15 +2 bands

    Wallballs – 45
    Burpees – 28
    Box Jumps – 35
    Power Cleans – 6 @ 80lbs


  7. Monday Black. I messed up but I got it down for sure from now on. I lifted like we did on Friday, so I started lighter and worked up to a heavy set on my 3rd set.

    SP 165
    BS 240
    Pull-up 226

    Came back at night and did gold work portion RX.
    65 wall balls
    45 burpees
    31 box jumps
    10 cleans

    I’m gonna be sore! Lots of proG and BCAA!


    • Marcos above.


  8. Tuesday black: 5 rounds total


  9. Tuesday Black
    PR for me. First time ever completing all 5 in a row without a missing the 5 mark.


    • Have we done this before?


      • Yea, it’s been a long time. I’ve changed phones since then and didn’t transfer my WOD app over back then.


  10. Tuesday:
    FS: 95 x 8 x 4 = 3040
    good mornings

    work: 96 kbs + 123 jump squats = 219


  11. Tuesday black – a lousy 4. Felt the utter disappointment of Brock for sitting out a round. My insides wanting to be on my outsides is NOT a good excuse. Could have & should have done 5…


  12. Tuesday
    front squat – 3360 (2×8@105, 1×8@95 by mistake, 1×8@115)
    kb/jump squats = 244


  13. Monday Gold:
    Primary- 4×8 Pullup for total load
    B8, G5+B3, G4+B4, G3+B3.(black and grey)

    Accessory- 3x Max effort Supine Row
    8,7,9

    Work- 4 Minutes- Max Rep Wallballs 61, 3 Minutes- Max rep burpees 24, 2 Minutes- max rep Box Jumps 27 step ups, 1 minute- Max Rep Power Cleans 10@115. 1 minute rest between efforts.


  14. Tuesday Black: 5 rounds.


  15. Wednesday Black
    Deadlift 275 peak set
    Sumo deadlift 205 peak set


  16. Wednesday Black
    Deadlifts 246, 296, 331, 316 x5
    Snatch deadlifts 246x5x3
    GHD and rolled out


  17. FS – went light, 4×8@70
    DL – 150, 170×5, 170×6, 160×7. Went too heavy obviously but I felt good
    Pull-ups – 26@bw, 6@+1


  18. Wednesday black: dead lift peak @155 4×5(135,140,155,135) Snatch grip dead lift was really hard: did 115 but it was more like heavy singles because I had to re-grip each rep, so I went down to 105 for last 2 sets.


  19. Wednesday Gold:
    CGBP: 85 x 8 x 2, 95 x 8 x 2 = 2880
    5×1 @ 85

    3 rounds – 3:52, 4:08 & 4:38 – progressively more painful


  20. my poor dentist. i forgot i had an appointment and rushed there all disgusting with airdyne sweat all over me. i’m fucking gross.
    gold:
    bp 75×8, 77x 24…
    85/87 on 5×1.
    row/airdyne did all 3. i had about 50 seconds of rest each time.


  21. Wednesday- Primary-Bench Press 4×8 for total load= 5520 (175×24+165×8), Accessory- 5×1 at 90% of 1 RM test= 215, Work- E5momx3- Row 500/400, run 400= 2 completed rounds


  22. Wednesday – gold

    bench 4x8x85 = 2720
    heavy singles – 110

    E5momx3 = 3 rounds


  23. DL peak 306 lbs…….Snacth DL 225, 205, 205


  24. Wednesday Black
    Replaced supplemental with bench press
    DL: 255, 265, 275, 275
    BP: 170, 175, 195, 205


    • Typed it incorrectly …285 peak DL on last set


  25. Black Wednesday

    Deadlift 205,245,265,265

    SGDL 135, 175, 155, 155


  26. Thursday Gold

    Shoulder Press: 115×32=3680
    Top half at 115


  27. Thursday Black: 8 rounds


  28. Thursday Black
    10 rounds.


  29. Thursday
    I am writing this 40 minutes after completion. I am laying on the cold concrete floor of my house. Death is at my door. This one destroyed me. I was aiming for 11. I got 10.


    • Great fight, Joel and Greg were knocking on 11 too. Aaron might get it to today


    • “like”


      • Marcos above


    • YES. “Behold the screams of the damned!”


  30. Thursday
    Shoulder press 2200 (65x8x1, 70x8x3)
    top 1/2 @ 65


  31. Thursday
    SP: 50×8, 55×8, 60x8x2
    1 set of 8 top 1/2 @ 50, which hurt & switched to hspu work
    4 sets of:
    3 rapid hspu, 4th hspu negative, then static hold
    never made it static hold, negative did me in

    I actually like the bergeron beep test & want to do this soon


  32. Black 8 rounds RX. If death was at Jeff’s door… Then he must’ve barged through my threshold.


  33. Black Tuesday
    5 rounds

    Black Thursday
    8 rounds


  34. Friday Black
    Back squats 246, 256, 276 (P) 256
    Shoulder Press: 156, 162, 176 (P) 156
    SP 5×1 181
    Static hold embarrassing to say 15 seconds best time


  35. Friday black
    Back squat 215, 225, 235, 220
    Shoulder press 130,135, 137, 135
    Pull ups + 80, + 100, + 105, + 80


  36. Friday gold:
    4×4 clean @ 95lbs – working on technique
    5×1 high hang squat clean @ 65lbs
    3×3 clean grip deadlift @ 125lbs

    Annie: 7:04 rx – 1st time using AbMat for Annie, messed up big time during set of 40 dus, not PR (6:24)


  37. Friday
    DL – 5200 (155, 160, 165, 170)

    Annie 8:49 rx – and PR by 3 minutes (which means my previous PR just really sucked, but I FINALLY have doubles. A few at least.)


  38. Friday Black
    FS: 165, 175, 185, 185
    SP: 125, 135, 140, 140
    5×1: 145 x 5
    3×5 lunges w/70lb sand bag
    Static hold: 53s, 45s


  39. Mon. 4X5 Good Morn @60 SP Singles@ 75 Static BB2LR, BB
    SP 65, 50, 65, 65, 70 (3 then 2)
    FS 95, 65, 95, 95, 100 PU 4LR
    Thurs. 4 Pts/ 7 Rest/ 4 Failures 55/4LR



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