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Wods for the week. 7-6 to 7-10-15

July 6, 2015

Monday-  Strength.  Primary Lifts 4×5.  Next week we shift to 4×3. Accessory work TBA.

Tuesday- Intervals.  Women- Heavyrope.  Men- 5m Shuttle run.  Both genders 1 on, 2 off x 10 rounds.

Wednesday- AMRAP in 15  of either

a)  12 Situps, 9 jump squats 45/25, 6 burpees, 3 Muscle-ups (bar or ring)

or

b) 12 situps, 9 jump squats 45/25, 6 crossover pushups, 3 c2b pullups.

Thursday-  First.  A) 15 minutes.  Find your max in the following complex:  Power Clean, Hang Squat Clean, Split Jerk.  If these terms and movements are not familiar to you, please choose the “Instruction” option that will be offered concurrently.

Then B) Max reps in 2mins at 60% of A.  Rest 1 Min. 3 Mins Max reps at 70% of A.  Rest 1 Min.  4 MIns max reps at 80% of A.

Then C) GHD  Sideways situps 2×20 right & left.

Friday–  LSD (Long Slow Distance).  In any order.  Row 2k.  Run 1 mile.  Airdyne 2 miles.  For time if you feel good.  For completion if you need recovery.

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18 comments

  1. 260×5
    260x3x4
    260×3

    I was lazy and didn’t get my second lift in, I will FS tomorrow…


    • That was Jade


      • FS 170x4x5- should have gone heavier. Felt great today.

        Heavy Rope: 1183


  2. Monday
    DL: 20 reps @ 125
    PU: 14 reps @ three red (no change from last week)


  3. Bench press 215 x 20
    Should press 135 x 13

    My chest came to party, my shoulders didn’t


    • Yea, I saw that. You must have some Bro’ed out ambitions of chest bumpin’ “How much you bench?” numbers dancing in your head, and not give a shit about the shoulder press cause no one ever asks “Bro, how much can you shoulder press? For serious, we’re talkin’ strict, Bro! No knee movement AT ALL”


  4. BS 245×15, 225×5 (dropped to 225 to get depth corrected)… PU 55×16


  5. Back squat 2 set of 5 (275)
    Back squat 1 set of 5 (280)
    Pullups 3 X 5
    Dead lift 3 X 2 (315)
    Rope climb 3 X 1


  6. Monday – 4 mile run in 34:38, BS 125×20, DL 185×20
    Tuesday- 1081. Meh.


  7. Monday
    OHS 19@90
    BP 20@105

    Tuesday – 1243


  8. Tuesday 1492 (and my ripped hands prove it… are “heavy rope hands” and thing?)


  9. Tuesday 289
    Insane 332 by Glen!!


  10. Tuesday 289


  11. BS 4×5 @ 275
    PU 18 plus red


  12. TUESDAY 252 (embarrassed)


  13. Tuesday 316


  14. Correction on Tuesday shuttle run 322
    Wed
    12 Sit ups
    9 Jump squats
    6 Burpees
    3 Ring muscle-ups
    241
    I was no match for Brock!


  15. Monday
    OHS 20 reps @ 85
    PU 20 reps @ +2

    Tuesday
    954 reps with heavy rope



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