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WODS for the week. June 22-26, 2015

June 21, 2015

Monday- Strength Focus.  Repeat lifts from last Monday.  Adjust up or down based on last week’s total reps.

Tuesday-  Men- Max effort C2 Row.  2 on, 4 off x 5 rounds.  Women- Max Effort Airdyne. 2 on, 4 off x 5 rounds.

Wednesday- First-  Either a) Snatch Technique or b) 30 Snatches for time @ 115/80 (power or full).  Second- EMOM x 16 Odd- 15 KB swings, Even- 15 Double Unders.

Thursday-  First-  In 10 minutes find your max in the following Complex: 1 Shoulder Press, 2 Push Press, 3 Push Jerks.  Then if there’s time remaining, drop the strict shoulder press and find your max in 2 push press, 3 Push Jerks.  Rest 10 then, 15 Wall Walkups for time.

Friday- For time:  Run 1 mile.  Then 5 Rounds 20 Deadlifts at 135/95, 20 wallballs.

ps-That’s an entire week with no burpees.

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23 comments

  1. OHS 20@80
    Bench Press 20@90


    • ditto. and the banded push ups!


  2. BP: 195 x20
    PU: 205 x30

    Side note, loved the band push-ups.


  3. Shoulder Press 175×20. Last week completed only 18
    Front Squats 216×20. Went really deep and slow
    3×3 push press @ 201
    3×8 GHD with 35 barbell


  4. DL 245×20- glad I jumped up 10 lbs. I was unsure at first.
    FS 155×20- couldn’t get all my sets last week (started too heavy)

    Did all the accessory work except push press- worked on HSPUs instead. Fuck HSPUs.


  5. Snatch 140×1, 145×1, 150×1. All felt good. 170 would be a an all-time pr, and is the goal for the end of the cycle (thiss week).


  6. BS 205×20……PU 37×20


  7. 3 position snatch: 35×1, 40×1, 41×3. Snatch pulls: 51 3×2, 55 3×2 Back squat: 105 2×5, 95 2×5 Push Press 55 5×5


  8. Bench press = 195 x 20
    Shoulder press = 125 x 20

    Interval Tuesday one day early (I just couldn’t wait!)
    Row 48, 48, 44, 41, 43 = 224 (PR)


  9. Tuesday Row: 202 (47, 43, 38, 38, 36) just off a little from my PR 206 back on 01/13/15


  10. MU work
    Neutral grip pull-ups: 20 @ bw
    SP: 75×5, 80x5x2, 85×4
    a couple of hspu – shoulders were shot by then


  11. Strength completed on Tuesday
    HBS x5- 225,275,265,265
    Pull up- red assist 4×5


  12. MU work
    Neutral grip PU @ BW- same as last week barely got #20 last week, missed #20 today
    OHS- 4x5x40lb


  13. Andrea
    Good luck everyone . . . I’m out this week. Clark’s knee mess + impending holiday weekend workload = not a spare minute
    Boooooooo!!!


  14. Wednesday

    Snatches – 5:42 rx

    kb/du – 16rx


  15. Wed:
    snatches: 3:37 @ 65lbs. Probably too light but 75lbs hurt
    kb/du: 16 rx


  16. Wednesday
    Snatches 3:04 @ 95lbs

    KB/DU 16 Rx


  17. 3:58 @ 95lbs………16 ( 1/2 du / 1/2 s)


  18. Snatches 3:33 Rx
    KB/DU: 16 rounds Rx – started every 30 seconds die to time constraint


  19. Wednesday
    Snatches 4:26 @ 115lbs RX
    Very happy with this.

    KB/DU(50 singles) 13


  20. Thursday:
    SP/PP/PJ: 95 lbs and a PR for my SP! I never thought I’d ever get a 95lb SP! Super happy about that!

    wall walk-up: 4:15 RX


  21. Thursday
    SP/PP/PJ: 150
    Wall Walk-Ups: 3:14


  22. Thursday
    SP/PP/PJ: 195
    Wall Walk-Ups: 8:54



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