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WODs for the week of 7-27-15 to 7-31-15

July 27, 2015

Monday- Weightlifting 4×3.

Tuesday- Intervals.  Men-2 on 4 off x 5 rounds Max Calories on the Airdyne.  Women 1 on 2 off x 10 rounds.  5 M shuttle run.

Wednesday-  100 Double Unders, 50 Russian KB Swings, 25 Burpee Pullups.  50 Russian KB Swings, 100 Double Unders

Thursday- ELIZABETH 21-15-9 Squat Cleans 135/95,  Ring Dips

Friday-  Run 1 Mile, Then 5 RFT 20 Deadlifts 135/95, 20  Wallballs 20/14.  Last performed 6-26-15

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21 comments

  1. Andrea – I feel like it’s been a looonnnnggg time since I looked at a week’s worth of WODs and thought “Ugh,”, but I now feel like that every week! Maybe it’s since you’ve been posting the week’s schedule all at once. Whatever:/


  2. At least there in no peg board! ~A


    • I was excited about this week and then I read your comment, Andrea! Suck it up buttercup 😜


    • For now…


  3. It’s been a long time since Burpee Pull Ups. Still not long enough!


  4. Last week was awesome and this week rocks too! Can’t wait!

    Ran 4 miles with Jill
    FS 190×11
    Felt great! I am stoked about that!


    • ELEVEN.


    • My deadlift was HORRIBLE. Going to try again another day 😦


  5. Monday:
    SP: 85 x 3 x 4
    MU work


  6. BS – 205 x 12
    SP – 130 x 11 (failed on last rep of 4th set)


  7. Monday
    BP – 220 x 12
    PU – 238 x 12


  8. Monday
    FS 185 X 3, 225 X 3, 205 X 3
    I know I was all over the place today, should have gone to fail
    OHS 95 X 3 X 2 105 X 3


  9. 3 mile rum
    BS- 295×3 / 3 sets of 3 @ 300
    PU 4×3 with 45 plate
    FS 1×3@ 135 / 2×3 185
    3×8 rows


  10. Monday and make up Friday in the order of: front squats 4×3@255 shoulder press 4×3@181.
    1/2 Murph 21:14 4 seconds slower than previous 1/2


  11. Monday
    BS: 305×12
    PU: BWx12


  12. OHS 115 x 12
    PU +1 band x 12


  13. Tough day 255×6 BS……+ 65×10 PU


  14. SP: 105×11. FS: 155×12. Failed my BS as alternate.


  15. Monday Olympic lift(did everyone quit this side?? 😫) frustrating day which seems to be the norm. 2 RM Snatch: 50lbs. Failed at 55 x5.. First one goes up easy and #2 just wouldn’t. 3rm back squat: 105. Failed on #3 at 110. These numbers are down from strength cycle. Ran out of time on shoulder press. Did 65# but maybe could’ve gotten more.


  16. Tuesday Olympic side: some numbers moved up today so that was encouraging! Power snatch 1rm 60lbs(up from 55) OHS 1rm 77 lbs up from 55. Did power clean and jerk at 75×3



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