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WOD’s for Friday 5-15-15

May 15, 2015

Gold

Primary- Deadlift 4×3 for total load.  Accessory- 3×3 Deadlifts from a 3″ defcit. 75% of primary.  Work- For time 25 Thrusters, 1 Bear Crawl Lap/  20 Thrusters, 2 Bear Crawl laps/  15/3,  10/4. 5/5 For time.  Thrusters 85/55 lbs.

Black

Squat and Shoulder Press 4×3 for peak. Squat Accessory- 4×2 Alternate Squat.  Shoulder Press Accessory- 4×1 SP Singles from the top. (Push Jerk to the top, then drop and rebound strict SP x1)  Pullup Accessory – 4x Singles from the top.  Jump up, descend then pull up.

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6 comments

  1. Friday Black
    Back squat peak set 280 (gotta work on depth)
    Shoulder press peak set 155 (only got 2 reps)
    Only had time for pull up accessory ( + 135)


  2. Gold:
    DL: 315,365,365,365
    Accessory: 395
    WOD:ran out of time(quit) with 2 bear crawls, and 5 and 5 remaining. (16:00)


    • 295 accessory


  3. BS peak 225, FS 205, SP peak 130, PU x 1 70lbs


  4. BS- stuck at 140
    SP- 67

    Accessory
    FS- 120
    PU- 139.2 (BW+12.5)
    SP- 73


  5. Back squat: 125,125,130×2,125
    Shoulder press:60,62,62×2,60
    Accessory: front squat 105 4×1
    Pull up from the top bw+20 2×1
    Didn’t get to shoulder press accessory



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