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WOD for Th. 5-14-15

May 14, 2015

Gold

Primary Strength-  4×3 Shoulder press for total load  Accessory Strength-  4×3 Top Half Shoulder press @ 80-90% of Primary.

Work- For time– 1/2 Mile Airdyne, 15 Burpees, 25 KB Swings, 15 Burpees, 1/2 Mile Airdyne.  We’ve done something very similar with 500 m rows replacing the 1/2 mile Airdyne.  This should be comparable in time and suffering.

Black

30-20-10  For time – Row Calories, WallBalls

Rest 10  then

30 Burpee Box Jumps 24/20″

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7 comments

  1. Black: WOD #1 7:13 I had 3 no reps on the freaken last wall ball!!!!
    WOD #2 3:26 RX working out next to Joel really shows how SLOW I am. Greg and Joel definitely have pushed Steve and I to better time


  2. SP – struggled today. Did 75 for 5 last week but couldn’t improve this week
    75×2, 75×3, 77×2, 77×1, 70×3
    Top half at 65 and 60
    Work – 6:35 rx’d


  3. SP: 65×3, 70×3, 75×3, 80×3 – best my shoulders have felt in awhile!
    negative handstands

    work: 6:50
    doing this with row instead = 6:04 – AD sucks…


  4. I don’t really want to post this time, but I guess you’ve gotta post good and bad. First metcon since flu…
    Black WOD #1: 14:40 did singles on wallballs.. Still getting used to the 14lb ball. I’m sure I can come up with more excuses if I try?! Blah!
    WOD #2. 3:02 I call a rematch Joel when my lungs are back to 100%.


  5. Gold

    SP: 170,170,175,175
    Top half: 145

    WOD: 8:18


  6. Black wod 1
    6:36
    Wod 2
    2:37


  7. Wod 1 8:26…..Wod 2 2:41 (step ups)



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