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WOD for Wednesday 5-27-15

May 27, 2015

Black

Deadlift 3×3 for peak.  You are cleared to go to 100% if you feel like you can be safe in doing so.

Work- EMOMx10- Even 3 Muscleups, Odd- 3 Squat Cleans @ 155/105  Rest 2 Mins- EMOM x 10 Even- 3 Burpee Box Jumps 30/24, Odd 3 Split Jerks 155/105.

Gold-

Primary- Bench press 3×3 for peak.  Accessory 4×1 Bench press.  1 second pause on chest.  Work- 21-15-9 Bar Dips( Pushups) row calories, Reverse Lunges 45/25 plate.

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10 comments

  1. Deadlift only 275. Wasn’t feeling it today
    Muscle ups / squat cleans 30 rx
    Burpee box jumps / split jerk 30 rx


  2. Leaving town tomorrow so my goal was to test out on everything, I ran out of time so I’m going to have to test the rest when I get back. Unless I decide to test out in St Thomas- I’ll video it 😉 today I did 1 rep max deadlift: 200lbs
    And pull ups bw+17=125,failed with 20lb vest but I wonder if I had 20 on the belt if the weight distribution would make a difference? See y’all in a week. Thanks Brock and Jill for your help today!


    • Forgot to say my gain on those movements. Deadlift test in was 185, pull up test in was bw+12=118


  3. cgbp: 105 peak, 1 @ 120 (PR)
    work: 17:58 rx and at least 12 minutes of that was the dips

    tennis match tonight


  4. Bench – 120 1rm, up from 110

    work – 8:04 with pushups instead of dips


  5. Bench 230 X’s 3
    1 second pause 1 X’s 235

    WOD RX’s 7:46…I liked this one.


  6. Gold

    Bench peak x3
    230

    WOD
    6:41 Rx


  7. DL 315……wod 1 30reps scaled MU/135….wod 2 30reps @135


  8. Bless me father for I have sinned. It has been many weeks since my last posting . . .
    So my DL are stalled out at 255. My 1rep max is 265, so I’m hoping to reach beyond that next week!

    WOD 1: 30 reps – scaled MU
    WOD 2: 30 reps – upped my weight to 110 and did 5 reps each for the last two rounds

    Cheers, andrea



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