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WOD for Thursday 7-9-15 and Friday 7-10-15

July 9, 2015

First

a) 15 minutes.  Find your max in the following complex:  Power Clean, Hang Squat Clean, Split Jerk.  Score is highest load through all 3 aspects.  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) 2×20 right and left, GHD sideways situps.

Friday

For time, any order
Row 2k, Run 1 mile, Airdyne 2 Miles.

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24 comments

  1. A. 100. Couldn’t get the hang squat clean at 105
    B. 11@60, 12@70, 10@80

    Met Susan and Jill at the Ashley track for a workout beforehand- still not entirely clear on the rules for using that track but it was unlocked this morning. Hoping to get a weekly group track workout going if there is interest


    • Me me!


      • Christy, we can play the ‘try to keep up with Kate’ game! Great workout. Kicked my butt.


  2. Max: 80
    8@50
    5@55
    7@65


  3. Max: 120
    8@72 (I was trying to be very accurate with my percentages here – then gave up on the others)
    9@85
    10@95


  4. Boring Olympic details for the week so far: power snatches @ 40 lbs, snatch push press+OHS @ 40 lbs, shoulder press 3×5 @ 55 lbs. Wednesday: clean & jerk 55,60,65 lbs. clean pulls @ 72lbs, front squats @80 lbs. afterwards I treat myself to pull ups, toes to bar, burpees and grasshoppers to remind myself I don’t suck at EVERYthing.


  5. Max: 185
    9@115
    6@135
    7@145


  6. 7 @ 75
    9 @ 85
    9 @ 95
    Didn’t do max.


  7. 120 max
    10 @75
    9 @90
    9@95


  8. Max cycle 216
    60% 7@131
    70% 5@161
    80% 7@176


  9. Max 155,,, 14@95, 9@@115, 9@125


  10. 1RM 155
    60% – 95 lbs – 10 rounds
    70% – 110 lbs – 10 rounds
    80% – 125 lbs – 10 rounds


  11. Track with Kate and Susan was awesome.
    5×2 snatches
    Max 135
    60% (80) 7, 70% (95) 8, 80% (110) 8


  12. Instruction.

    6@95, 7@95, 5@115


  13. Friday 25:04. Run, row, bike
    Mile 8:04


  14. Friday- 24:31. Row was the longest/worst part


  15. Friday’s monostructural Triple: 23:21 I subbed a treadmill mile at 5 degrees for the real thing. Haven’t run since Valentine’s day and that was problematic. Today no issues at all, perhaps because of the treadmill’s cushioned deck. Anyway. Mile split was 8:05. Bike was 6:10 and Row in 8:05. Roughly :30 each transition (Far too long).


    • Good news on your knees


  16. Friday: 28:00


  17. 28:39


  18. 22:12
    Run 6:55
    Bike 6:30s or so
    Row 7:54


  19. Friday 25:08. Around 8:15 run, 8:30 bike, 8:23 row.



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