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WODs for the week of 6-29 to 7-3-15

June 28, 2015

Monday- recurring Strength.

Tuesday- Intervals.  Women: 5 m shuttle run 1 on, 2 off x 10 Rounds.  Men: Max Effort Airdyne 2 on, 4 off x 5 Cycles.

Wednesday-   1) ROWcHELLa:  1000m row, then 21-15-9 Thrusters/Sumo Deadlift High Pulls.  Rest 10.  2) As many UNBROKEN sets of c2b  pullups (Men 5, Women 4) as possible in 10 minutes.

Thursday- HEAVY in reverse.  Max reps in up to 60 seconds of Shoulder press 135/95, Back Squat 225, 155, Deadlift 315,205.  Times 3 rounds for total reps.

Friday- “CFCB 7”  7 Rds for time of 7 actions, 7 reps each.

Seven rounds for time of:
7 OTB Burpees

7 Hang Clean 135/95

7 Toes to Bar

7 Wallballs 11/10

7 KB Swings 24/16

7 Lunges W/Kettlebell 24/16

7 Box Jumps 30/24

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18 comments

  1. What an awesome week!


  2. FS 235×20
    SP 145×20


  3. Monday
    BP 200×20
    PU 225×20


  4. Monday
    OHS – due to injury over the past few weeks, I wasn’t quite sure where I was so I started at 115 for 2 sets, the 120 for one, and final set at 125. Next week I will try all at 125.

    PP 185X20


  5. OHS – 85×20
    Bench Press – 100×20


  6. Monday
    BP 205 x 20
    SP 130 x 20


    • Bench press and shoulder press


  7. BS 225×20…..PU 45×20


  8. Deadlift 255×20
    Front squat 165×20
    Apparently I should have jumped higher!
    Did all the accessory work except bench.
    Love to deadlift variations.


  9. DL – 185×20
    OHS – wrist hurt too much, did light back squats instead 105×20


  10. BS 265×20
    Pull ups 19 w/red assist


  11. What the heck?!?!?! We haven’t done sumo DL high pulls in 4-ever. Curse my job…I’m coming tomorrow if it kills me.


  12. DL: 120 x 20
    PU: 3 reds x 14


  13. OHS 85 x 20
    BP 95×4, 92x 15.


  14. Neutral grip pull-ups- seems to be getting worse each week..BW- 5, 5, 4.5, 4, 4
    OHS- 45x4x5


  15. Thursday HEAVY
    Sp 21
    BS 17
    DL 11


  16. Mon: OHS 75×20 reps
    PU +2 band x 20
    Tues: shuttle run 241
    Wed: 16:27 RX
    Thurs: 12 SP, 11 BS, 21 DL all at RX weights
    Fri: 34:54 scaled T2B



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