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WODs for the week 7-13-15 to 7-17-15

July 13, 2015

Monday- Strength Bias.  Primary lifts change to  3 reps x 4 sets.  Move load up roughly 10% from sets of 5.

Tuesday- Intervals.  Men: Heavy Rope 10 rds of 1 on 2 off.  Please see score from 4 weeks ago.  Your goal is to hit your average score  every minute.  It is not to maximize your score.  If you weren’t here 4 weeks ago, THEN your goal is maximal score.   Women:  Row intervals 5 rds of 2 on 4 off.  Same goal as the men.

Wednesday:  The CFCB reverse ladder.  For time-  25 Squat cleans @ 95/65, 5 Burpees, 20 Squat cleans, 10 Burpees, 15-15, then 10-20, then  finish with 5 Squat cleans and 25 Burpees.  One of my favorites.

Thursday- One of my least favorites.  For time. “JT”.  21-15-9  Handstand Pushups, Ring Dips, Floor Pushups.

Friday- EMOM x 30  A) 20 Situps   B) AD Calories 15/12.  B) Pullups 10/7  Score is for completion, possible high of 30.

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43 comments

  1. Wednesday’s is on of my favorites too!!!


  2. Monday Strength : SP 180x3x4 had to drop down from 185.
    FS 245x3x4. I missed 2 Mondays so I didn’t know where to start. Should have squatted heavier


  3. Deadlift:
    280×3
    280×3
    280×1
    275×3
    275×1
    Very disappointing. I blame lifting in the morning- haven’t don’t that in about 2 months!


    • Front squats made up for it.
      185×12


  4. FS 245 x20
    SP 155×20


  5. pullups 4×5 at 243 (bw 190 + 53lb kb). FS 4×5 @ 235


  6. slowly easing back in after being out for over a week.

    sp: 75 x 3 x 4
    ring pulls & mu work


  7. DL – 195×12
    BS – 115×12. Down 10% from last week, legs were beat


  8. DL: 140 x 12
    PU: 3 reds x 12


  9. BS 245×12……PU 57×12


  10. OHS 105 x 12
    PU 12 reps with +1 band


    • Nice Wendy!! You are going to be up on that leaderboard in no time!!


  11. Tuesday row intervals
    28 29 31 31 30
    T 149


  12. Tuesday heavy rope 1209. Last time 1129.


  13. Monday: FS 145 x 12, SP 105 x 12


  14. Clean practice – 115 PR
    Row intervals – 31, 33, 32, 30, 30
    156 total, 7 calorie PR!


    • Clean PEEE ARRRRRE! COngrats Kate!


      • I read this differently….


  15. Monday:
    OHS 12@95
    BP 12@110

    Tuesday:
    Row interval
    33, 33, 32, 32, 31 = 161
    Previous PR was 157 🙂


  16. Tuesday row:
    31, 30, 31, 31, 31 = 154 PR
    I’ve been stuck at 152 for awhile. Going with the pacing method, I didn’t bomb out in the middle and still got higher than last time.


  17. Monday:
    Bench press 235 x 9
    Did not shoulder press due to shoulder pain


  18. Heavy rope: 1074 last time 1016.


  19. 172, last PR was a long time ago and it was 157.


  20. Wednesday ; 15:58 RX


  21. Monday- OHS 3x3x45, 1x3x50—lunges
    Ring rows- muscle up work

    Tuesday intervals- row
    27, 27, 26, 26, 25=131
    Previous 128

    Wednesday reverse ladder
    124 rx Previous 108@55


  22. Wednesday 15:10 rx


  23. Wed reverse ladder:
    DNF 😦
    back was really sore and tight all day yesterday (from sitting too long, just more proof that a desk job is bad for your health!). On the 2nd squat clean in the round of 10 in the 14 min mark, my lower back tightened up and could no longer pick the bar up. Dammit, dammit, dammit!!!


  24. Reverse Ladder – 15:53 rxd

    Last score I could find was 6/12/14 – 19:07 rxd


  25. Wed: 123 reps @55 (was very happy with this weight)


  26. The cfcb reverse ladder in 13:42, which is a gratifying PR. Me Whitney and Lala O. did this as our first workout in the beach location and I was over 15 minutes, Paced the first third pretty carefully, getting done with the first 25 Squat Cleans at 3:00 and the second 20 at exactly 6 mins. I had a goal of 13:30 and splits were on track until the round of 15 burpees when I fell behind by about 15 seconds. This was at 2pm. At 8am I was able to go 245x5x4 sets on my fronts. Thought this might impact my metcon, but can’t say that it did. My legs felt pretty good.


    • Still a great time


      • Great work Brock!


  27. Wednesday
    15:03 Rx


  28. Wednesday 138rx


  29. Wednesday
    128 rx
    Last time 122 rx
    Tough day 😦


  30. Wednesday
    18:53 rx
    Hard


  31. 18:08 RX



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