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WODs for the week 7-20-15 to 7-24-14

July 20, 2015

Monday  

Strength Bias.  4×3.  Accessory lifts presented day of.

Tuesday

Men  and Women 2 on 4 off x 5 intervals. Men-Row. Women-Airdyne.  If you have marks from last month, find the average and exceed by 1 calorie.

Wednesday  

A) Max Rep Burpee Box Jumps in 1 minute, 1 minute rest, 2 mins, 1 min rest, 3 mins.  Last performed 6-17-15

rest 8 then

B)  AMRAP in 8 mins-  5 deadlifts 225/155, 10 Crossover Pushups, 50 Heavyrope Singles

rest 8 then

C) AMRAP in 8.  8 Wallballs, 8 Toes to bar.

Thursday

30 snatches for time @115/80.  Last performed on 6-23-15.

rest ten minutes then,

30 thrusters for time @ 135/95.

Friday

1/2 Murph-  Run 800, 50 pullups, 100 pushups, 150 airsquats, Run 800.

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52 comments

  1. Monday Strength : front squats 255×12, Shoulder Press 181×8.


  2. Monday:
    SP: 85 x 3 x 3, 85 x 2
    negative hspu: 4 x 3
    mu work


  3. Back squats (3×280)Rx(3×290)Rx(3×295)Rx(3×300)Rx
    Pullups
    4×3 with 45 plate

    (Personal acievement first muscle up achieved)


    • Way to go!!


  4. OHS – 95×12
    BP – 115×12


  5. BS 250×12…..PU 60×11


  6. This week looks like a dozy. Can’t wait to not be sore to take part…


  7. Monday: DL 12@ 150
    PU: 6 @ 2 red bands


  8. things i’m NOT going to miss about home whilst on vacation: 1. cleaning the toilets. 2. work. 3. the damn airdyne intervals.
    was aiming for 28 each round. got 28/28/27/27/28.


  9. Tuesday
    Last AD intervals I got 139, however I was having a bad day and thought I was going to vomit, so instead of going for 28, I went for 30. I couldn’t find an older number to use.

    I was able to do 30 each round – for total of 150. Big jump from 139 but probably not big from a more accurate previous score. Anyone know of other dates we did this besides 4 weeks ago??


  10. Tuesday death bike:
    124 – last time & only time I’ve done this was 121 – pathetic


  11. AD – 188…I am convinced I will never hit 200. I got 45 on my first round, 40 on second, and shit the bed every round after.


  12. Monday
    FS 255×9
    SP 161×9

    Tuesday
    Row 44, 44, 43, 43, 43=217


  13. Monday – lighter sets of deadlift and back squat. Nothing much to report
    Tuesday – incline treadmill intervals – 2 minutes at 10%, 4 min recovery jog at 0%x5. Good workout, the treadmill said I burned 490 calories which HAS to be true.


  14. Row! 44, 42, 37, 41, 38 = 202


  15. Did FS strength today (Tuesday) and I sucked.
    190×2
    190×1
    190×1
    190×0

    Last week 185×12


  16. Monday

    BS – 195 x 12
    SP – 125 x 12

    Tuesday

    37-40-40-39-40 = 196


    • Daniel, thank you for posting.


    • Wednesday

      A) 42 – Step Up’s
      B) 145 Rx
      C) 84 – Knee Raise


    • Friday

      1/2 Murph

      28:47 w/ Black & small Purple band assistance for pullups.


  17. Jason
    FS 295×12
    PU BW X 12


  18. Wednesday
    B: 200 RX
    C: 85 k2c
    A: 59 RX


    • Correction: A 29


  19. Wednesday
    A. 16, 25, 32=73
    B. 327rx
    C. 95rx


  20. Wednesday. Burpee Box jump 60
    Deadlift, Crossover, Rope. 327
    Wall ball, T2B. 96


    • All RX


  21. Wednesday
    A: 58 step-up (52 previous)
    B: 203 @ 135
    C: 119 w/ K2C


  22. Monday
    43, 41, 41, 38, 41 =204


    • I mean Tuesday


  23. Wed – in order:
    B: 286 rx
    C: 96 rx (previous score of 93)
    A: 46 rx (previous score of 50)


  24. Wednesday
    Burpee box jumps 70
    DL/ push up/heavy rope 290
    Wall balls T2B 120


  25. Wednesday – in order (don’t think I did this before)
    A: 56
    C: 105
    B: 333

    All rxd


  26. A. 54
    B. 335
    C. 72? Can’t remember, unimpressive score

    All rxd


  27. Wednesday
    A. 50 RX (16,14,20)
    B. 325 RX
    C. 72 RX


  28. In this order…

    Burpee/BJ’s – 69

    DL/PU/Rope – 260 reps @ 185lb. Slow, light, and methodical on DL to preserve my back.

    WB/T2B – 96


  29. Monday–OHS 11@50
    Muscle up work

    Wednesday–in order & RX
    Bu/BJ- 56 Previous 48
    DL/PU/rope- 271
    WB/T2B- 64


  30. Today was my Front squat day. I went 5 reps at 250 across 4 sets. Folding over in my mid thoracic and as I write this a few hours later, my spinal erectors are as sore as my legs. Projections have me around a 300 1rm. I’d love to get 315×1 one time at the end of this cycle, (which is August 31).


  31. A. 66rx B. 279rx C. 107 scaled WB no squat


  32. Brock- can you clarify scoring for the burpee box jumps?
    1burpee + 1 box jump= 1 or 2


  33. Wed
    A) 71(just needed 2 more!)
    B) 204 (185#)
    C) 85rx may not have gotten a fee wbs high enough

    Really need to work on my DL form


  34. Wednesday
    Burpee Box Jumps: 60 Rx (performed last)
    DL/Crossover PU/Heavy Rope: 325 Rx (performed first)
    WB/T2B: 105 Rx


  35. Wednesday
    A) 49 SP B)210 @125 & snake PU C) 69 w/ 14 & KR


  36. Half Murph 19:24 rx

    Last time 20:32. Did the same way – 10 sets of 5,10,15


  37. Half Murph: 26:06 with black band


  38. Half murph: 22:00. Rx’d. Pull-ups were the hardest. Took me almost a full minute to get my last one!


  39. 1/2 Murph – 27:22 RX
    10 rounds 5, 10, 15…but did 2-3 extra pushups in a few sets, & did 30 air squats in 2nd to last round, so only had pull-ups in last round. Run was hardest for me.



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