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WOD for Friday. Open Gym Saturday 10-12

May 29, 2015

Gold

Primary: Deadlift 3×3 for peak.  Still being careful.

Accessory: Deadlift 4×1 @ greater than Primary.

Work- 5 min Airdyne for Max calories 5 min row for max calories 5 min burpees,  800 m run for time.  score each element separately.

Black

Peak your Squat and Shoulder press.

Given yesterday’s Pullup load there is purposely no pulling actions programmed for today.

Work- 5 rft

5 Sumo Deads @ 225/155

10 Pushups

50 Heavyrope SIngles

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8 comments

  1. Black: 1st day back in a full week being out sick. Felt great to get back into the box.

    SP: 186×3, 196×3, 201×1
    BS: 186×5, 226×5 working through some back issues.
    WOD 9:22 RX horribly slow but it felt GREAT to do a WOD and get back into my normal routine.


  2. Deadlift – 3×195. Down 15lbs from last week. Fatigue affects my deadlifts more than it does my other lifts
    Work – AD – 50, row – 54, burpees – 45, run – 4:05


  3. Peak DL 255lbs standard DL
    2×1 access. work @ 255 and 265
    Work:
    Row-54 cal
    AD-28 cal
    Burpees-30
    Run straight to hell and back-7:52 (I walked a lot; it was super HOT at 1pm class and all the traffic patterns made me nervous); I’m wondering if I can pay someone from the post office to stand out there and spray me with a hose??? Seriously, it was hot.


  4. I did Bench press 97×3 best set.
    Wod: 51 ad, 50 row, 40 Bp. No run


  5. BS 250 peak….SP 131 peak….. Wod 6:09 RX


  6. Andrea
    Black – FS 165; SP 108.5
    WOD: 5:45 rx


  7. Black
    BS- 146
    SP- 70
    Work- 8:04 rx


  8. Run 2.25 miles

    Saturday open gym:
    9-6-3
    Squat clean/thruster @ 105
    Ring dips
    c2B pull-ups
    8:36

    About 11 mins rest then

    3 RFT
    Approx 50ft walking lunges with @ 105 in front rack
    15 T2B
    15 KB swings at the guys weight (53?)
    16:49

    About 14 mins rest

    150 DUs
    75 Push Press @ 65

    Sunday:
    5min AD 41
    5min Row 52
    5min burpees 33
    5 min Ski Erg 41

    10 min rest
    5 RFT
    5 sumo deadlift @ 155
    10 push-ups
    50 heavy rope singles
    9:16

    So basically wasn’t a rockstar at anything but wanted high volumes and that’s what I did. Happy with it.



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