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WOD for Thursday 5-28-15

May 28, 2015

Gold

Primary: 3×3 Shoulder Press for Peak

Accessory 1: 3×2 Push Press.  Jump 10% vs Primary to start.

Work: A) 5 Minute- 5 Power Cleans  @ 135/95, 50 Heavy Rope Singles.  rest 5   B) 5 Ten M shuttle lengths, 20 KB Swings 24/16

Accessory 2: Scapular retractions with a band.

Black

Work- (based on the CFG 2015 Regionals Event 6)

5 RFT

25 Calorie row

15 Chest To Bar Pullups

9 Handstand Pushups

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8 comments

  1. SP: 85 (87 for 2 – PR)
    A: 168 rx
    B: 82

    between tennis last night & a 5K run tonight I didn’t push myself too hard today


  2. SP – 75
    A: 222
    B: 90


  3. Thursday black 20:43 but kipped on hspu


  4. Gold side

    Heaviest single press 105
    Workout A (heavy rope and power cleans)
    Total reps: 387 rx
    Workout B (shuttle run and kb swings)
    Total reps: 99 rx


  5. Gold

    SP peak 3 @190
    Workout A (heavy rope and power cleans)
    Total reps: 165 rx
    Workout B (shuttle run and kb swings)
    Total reps: 75 rx


  6. SP 145
    A: 386
    B: 122


  7. Andrea
    Black: 28:08, scaled to kipping HSPU . . . But I did them! This was a success for me because HSPU are very inconsistent and I usually hit a wall. Tough workout both physically and mentally!


  8. Peak SP = 90lbs x 3
    Heaviest PP = 105 x 2
    A) SR and KB = 76 reps (3 full rounds + 1 shuttle run)
    B) Power clean and heavy jump rope = 165 reps (3 full rounds); this was my first time using the heavy jump rope — it took some getting used to as far as rhythm is concerned. And when my arms really started burning my instinct was to whip the rope faster, but I was sure I would have tripped and fallen on my face so I just beared it.



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