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WOD’s for the week. 4-27-15 to 5-1-15.

April 27, 2015

GOLD

Monday- Pullup 4×5 for total load.  Accessory- 3x max effort Supine Row.  Work- 4 Min Max Rep Wallballs.  3 Min Max Rep Burpees, 2 Min Max Rep Box Jumps.  1 Min Max Rep Power Cleans 135/95.

Tuesday- Squat 4×5 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- Bench Press 4×5 for total load.  Accessory- 5×1 at 95% of 1 RM test. Work-  E5momx3- Row 500/400, Run 400.

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

Friday- Deadlift 4×5 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-Bergeron “Macho Man” EMOM out of a possible 15 minutes. 3 Cleans, 3 Front Squats, 3 S20 @ 185/115.

BLACK-  This is your deload week.  Your weights are purposely reduced.  Take last week’s numbers for 5 reps and perform them for triples, even though you could do more.  Your metcon’s are tough.

Monday- SP/Squat/Pullup  4×3 at last week’s loads.  No Accessory work.  Work-  “Nascar Your Plates”  5 rft of 8 Back Squats at 225, 8 S2O at 135.

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

Wednesday- Deadlift 4×3 at last week’s loads.  Accessory- A) 3×5 Snatch Grip Deadlift @ Set 1 Loads  B) 3×8 ghd Back extension.  ROLL AND RECOVER.

Thursday- Master’s 2nd round wod # 1 2015- AMRAP in 5–5 Ring Muscle Ups, 10 Cleans @ 155/105.  Rest 10 Then Master’s wod # 1 From 2014- 3 RFT– 30 Row calories, 15 hspu, 50 Doubles

Friday- SP and Squat 4×3 with last week’s load.  Work –  100 Pullups, 100 wallballs for time.  Split any way you want.  Shoulder prehab.

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46 comments

  1. Black
    245 back squat
    140 shoulder press
    +105 pull-ups
    NASCAR 64 rx


  2. Black
    285 back squats
    175 shoulder press
    +53 pull ups
    WOD 9:50 RX


  3. Pull-ups – 11@+5, 9@bw.
    Work – 61 wb, 41 burpees, 40 step ups, 8 cleans


  4. Black- BS-140x4x3, SP- 65x4x3, PU- 130x4x3
    NASCAR- 9:29 @85/65 Previous-  Oct. 2014-71 reps @85/65


  5. Black: 4×3 back squat: 120, shoulder press 59, pull-ups bw+2.5.
    NASCAR your plates 64 reps 85/65 lbs
    (Last time I did this was last June and I got 64 reps 50/40 lbs… 85lbs was my one rep max back squat back then.)


  6. Gold-

    Pullups 225X’s20 total 4,500. 38 lb Vest and 5 lb plate, BW 179.

    WOD- 71,39,38,12


  7. Gold

    pullups 20@bw+5

    Work 64wb, 46 burpee, 47 step, 14 cleans
    last time was 67, 41, 37, 12


  8. Pullups
    BW + 10
    BW + 12.5
    BW + 12.5
    BW + 12.5

    Tried the WOD and my lungs aren’t ready for that yet. Ouch. 54 WBs then I peaced out.


  9. SP 112….PU + 45….. No squats and no mad car….. Did glute bridges to get some leg work


  10. Monday Gold
    Pullup

    4×8 BW w/ grey

    55,36,41,7 @115


  11. Tuesday Gold

    front squat 125x5x4 = 2500

    work – 261


  12. Tennis is ruling my week. Matches last Friday, last night, tonight and tomorrow night. I overdid it last week and can’t hold the pace that I was going at! I will try and catch up later in the week.


  13. Back Squat total 4,850lb. 185,225,245,265…slowly but surely getting my strength back and weights up.

    WOD 206. I. just. suck.


  14. Pull-ups: BW +7.5 x 5 x 1
    BW +10 x 5 x 3

    Front squat: 130 x 5 x 4

    Bench press: 90 x 5 x 1
    95 x 5 x 1
    (Ran out of time. Kids ruin everything)


  15. Black: 315 back squats, back pain stoped me from 365. I did two attempts and hit a sticking point with pain.
    Snatch grip deadlifts 265
    3×10 GHD with 30 barbell weight


  16. Wednesday Gold
    Bench 4175 (205,210,210,210)
    1 reps at 90% x5 = 245

    WOD 2


  17. Black Wednesday
    Deadlift 295
    Sumo deadlift 225
    GHD


  18. Wed Gold:
    cgbp: 85 x 5 x 4 = 1700
    5×1 = 95, 100, 100, 100, 105
    did Monday’s mu work

    Lost Monday in a 3rd set tie-break. Won last night in a 3rd set tie-break. This equals not very strong today. Took a gamble that my match will be rained out tonight.


  19. DL 316…..SGDL 225


  20. Wednesday
    Bench 2000 (100x5x4)
    Singles 110, 115, 115, 115, 115

    Work – 3


  21. Black Thursday
    Ring muscle ups / Hang cleans 30 reps rx
    Row 30/ 15 hspu/ 50 Double unders 14:28


  22. Dear Greg,

    Today I got 30reps rxd on workout A. Muscle ups were good on rd1 4, 1 and went to crap on rd2.

    Workout B I got 12:17rx.

    Have great day.

    Sincerely,
    Jeff


    • Haha. Nice!! You killed me!


  23. Thursday Gold

    4×5 SP
    145,150,155,155= 3025
    WOD: Kb/Jump squat
    4 sets 58/77 sucking wind


  24. Black: WOD #1 48 C2B
    WOD #2 13:30 RX Rope broke in round 2 had to get a new rope.


  25. Thursday Gold:
    SP: 55×5, 60×5, 65×5, 70×5 = 1250 (last week was 950)
    hspu work

    black #2 work: 129 rx – hspu after rowing sucked


  26. Thursday black: Wod #1: 36 reps(pull ups-some chest to bar, some not, and 75 lb cleans.)
    Wod #2: 111 reps Rx ( first time doing HSPU AND double unders in a WOD, I was very happy to complete 1 round!)


    • Yeah Jen! You did great today!


      • Thanks Jacqui! You are always great to workout with and have great tips! I appreciate it. I want to be you when I grow up😉


  27. Black Thursday
    Ring muscle ups / Hang cleans 32 reps rx
    Row 30/ 15 hspu/ 50 Double unders 13:07
    Did about half and half: singles/doubles


  28. Black #1 bmu/135 30 reps….#2 129 reps RX (Whitney…. Thanks for the advice on the HSPU)


  29. Black Friday
    Back squat 245
    Shoulder press 145
    100 pull-ups 100 wall balls 13:07 rx
    4:21 on pull-ups 8:46 wall balls


    • Hats off you to my friend, really great numbers on the work out!


  30. Black: back squats 4×3 @ 285 felt very heavy today, doesn’t feel like a deload
    Shoulder press 2×3 @175 failed on 185. Just felt weak all around today.
    WOD: 100 pull ups 7:18 on the board wrong we started on min. 2 16:18 both pull ups and wall balls. I put the wrong time on the board forgot we started on min 2.


  31. FS – 105, 110, 115(4), 105
    SP- 65, 70, 73, 70
    DL- 175, 180, 180, 175
    Friday work – 9 attempts, 7 successful at 80lbs


  32. Friday

    made up shoulder press – 1700 (85x5x4)
    deadlift – 3625 (180x5x3, 185×5)

    work – 11 rounds @95


  33. Black
    BS 135, 135, 140, 140
    SP- 65, 67, 68, 70×2
    Work- 26:48 100 BW pull-ups, 100 14lbwall balls split up


  34. GOLD

    Shoulder press 160X’s20 total 3200
    Deadlift 255X’s15 265 X’s5 total 5150

    Bergeron 165 lb’s 8 rounds…failed on one attempt which would have been 9. Last time I scored 9 rounds at 155, not sure if thats an improvement or not.


  35. Joel went to CrossFit Nags Head
    205 back squat 4×3, 135 shoulder press. 100 pull ups/100 WB 13:05.
    I didn’t get to go. 😦 maybe tomorrow.


  36. I did SP today 60,65,67,68.
    and the wo: 9@85#. almost didn’t get the last s20. tough!


  37. Black no back squat, SP 125….WB/PU 16:22


  38. Black Friday
    Back squat 225
    Shoulder press 155
    100 pull-ups 100 wall balls 15:51
    50/50 then 50/50


  39. Cleans 105 x 3 x 4 = 1260

    7 rounds of 4 cleans & 4 front squats at 95 lbs
    No s2o. Match last night, match tomorrow morning.

    I am definitely not a “macho man”!!!


  40. BS 275 all sets
    SP 140×3 145×1

    pullup/wallball=12:15 I did 10 rds of 10 & 10. I took the easy way out.



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