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WOD for Tuesday 5-26-15

May 26, 2015

First,  please be advised that while officially, test out is M-T-W of next week, if your schedule is such that you’re away next week OR you feel like you are peaking right now (test in 1 rm x3 or 10% better than your test in 1 rm) you can test out this week. We haven’t done that before, but in the past we’ve seen some athletes peak slightly ahead of test out.  Totally up to you.

Gold

Pullup 3×3 for peak AND Squat 3×3 For peak.

Accessory-  A) 4×1 for peak both Pullup and Squat. B) Pullup- Double dumbell row 3×6-10.   Squat- Banded squat tempo controlled at 10-10-10-x.

Work- 5 Minute amrap- 5 c2b pullups/5 Hang Squat Cleans @ 115/80

Black

3×3 Across Pullup, Squat, Shoulder Press.

Accessory- Pullup- 3×6-8 Double Dumbell Row.  SP- Top 1/2 SP 4 heavy singles.  Squat- Banded squat tempo controlled @ 10-10-10-x

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8 comments

  1. muscle up work with several failed attempts
    1 fs @ 125 and quickly found out that I am still not recovered from Murph – will do squat work later this week
    during a tennis match yesterday morning I also found out that I was still beat up


  2. Forgot to post on the board
    Pull-ups – 2@+15. Blech. Failed to get 3 on all attempts. Singles @+20
    Front squats – mostly sets of 2, got one set of 3@125. Failed the heavier singles, did them all at 110


  3. pull ups. i’m stalled out at one band for 1 and 2 bands for two. lather. rinse. repeat.
    working on front squats weight and depth: 95x5x2, 100x5x3.
    did the workout @80 with hang cleans. 1/2 bands. 4 rnds +4pu


  4. I came in for about 4.5 seconds.
    Pull-ups BW+25x2x3
    Pull-ups BW+38x3x1


  5. BS 225,225,225,225…..SP 115,125,130,140×2….PU 70,72.5, 72.5,72.5×2…..did one leg less rope climb, it’s alongway up there!!!


  6. Back squat: 145 x 5
    Not doing pull-ups right now so bent rows 65 for 12 x 3
    Did banded squats x 3
    WOD – changed a bunch – bent row x 5/front squat x 5 at 85 for both – 5 rounds plus 5 bent rows


  7. I’m testing out this week.
    Pullups bw+25 (up from +10)
    Front squat 155 (up from 140)

    Work 5 rounds – regular pullups (not c2b)


  8. Thursday black 20:43 with hspu kipping



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