OPEN GYM 10-12 Sat 8-15-15. WODs for Monday and Tuesday 8-17-15 and 8-18-15
August 15, 2015Open gym, 10-12 Come one come all.
MONDAY- Benchmark Prep
FRAN/ELIZABETH/DIANE– Pick the action from the couplet that gave you the most trouble. Let’s say it was the ring dips in ELIZABETH. Perform as follows:
5 Min Max Reps Ring Dips (difficult action)
rest 5 mins
5 Min Max Reps Squat Clean (easier action).
Rest 5 Mins
5 Min Max Reps Ring Dips (difficult action again)
1/2 CINDY-
5 mins Max Reps Most Difficult Action
Rest 5
5 Mins Max Reps Second Most Difficult Action
Rest 5
5 Mins Cindy @ Test in pace.
Tuesday- Skill Work/3×6 Primary Lifts.
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Monday: Elizabeth work.
In this order, Ring Dips 39 RX, Front Squats 57 RX, Power Cleans 40 RX. Last 10 I did not have good form, shitty not pretty
Diane: 19:17 rx
on vacation for the last 10 days + eating and drinking like crap + doing this rx for the 1st time ever = crappy time that almost killed me!
This was a good recap.
Elizabeth work:
5 min ring dips: 28
5 min front squat @ 95: 51
5 min power clean @ 95: 42
I had to retest my metcon bc I screwed it up last week. Diane in 7:18 @ 155lbs DL and scaled HSPUs (25lb bumper plate with goFit ab mat). I had a 5 hour energy right before class so not sure how much that helped, but my time was better than last week when I did the first round with different assistance.
Skill work – HSPUS with 10lbs and goFit mat = 19 reps in 5 mins. Significantly harder than the actual HSPUs in the metcon. Couldn’t get more than three reps at a time and sometimes not even 3. I adjusted hand width, alignment to the wall etc. trying to see what if anything would help.
Smart to experiment. Good job Kathleen.
Cindy
Air squats with 40 lb sand bag 136 in 5 min
Push ups 103 in 5 min
5 min wod of Cindy 155 reps
Cindy
Worked on butterfly technique for first 5 minutes. Pullups are probably the easiest for me in Cindy, but in butterfly form it becomes the hardest component.
Second 5 – 97 pushups
5 minutes of Cindy 154 reps
Push press 46
Front squat 47
Pull ups 56
Weight was Rx but took bars from a rack due to right wrist pain
PP 80×82 (but I was unintentionally cheating and not pausing at the top)
FS 95×31- disappointed in that, couldn’t keep the bar in the front rack because I was too sweaty!
Pull-ups BWx60
Cindy push-ups 119, squats with 25lb sand bag 110, Cindy 5 minutes 162 reps RX
Pp 27
Fs 18
Pullup 63
Still fairly heavy for me at this point disappointed with low reps
Understand, those loads are QUITE heavy. The hope is that by comparison the 95lb thruster will be significantly more manageable when you next see it.
Push Press 50 RX
Front squat 41 RX
Pull-up 21 w/grey WEAKNESS!
ELIZABETH (in this order)
5MIN- FS×31 rx
5MIN-PC×25 rx
5MIN- Dips using bar×40
Tuesday
back squat 20@155
pullups bw+5×6, bw+2.5×12
Monday Diane
HSPU with 10lb plate
10, 10, 8, 6 rds with 5 reps
Total reps in 5 min of 58
DL at 155
4 rds with 10 reps
4 rds with 5 reps
3 reps final round
Total reps in 5 min of 63
SP at 65
7, 5, 5, 5, 3, 2, 2, 2
Total reps 5 min of 31
Tuesday : snatch work, 2x hip,hang, full snatch at 65,70,75% one rep max
Snatch balance x3 with 3 sets. Started at 45 lbs
Snatch high pulls at 65, 70, 75% 1 rep max
Worked off 155 max snatch weight
skill:
bar mu – got it with a black & skinny band – will work on not death gripping the bar so I won’t have to use the bands anymore!
ring mu drills
bp: 75 x 18
Bench Press – 200 X’s 17.
I am sure I can get 18, I am really sore from yesterdays 150 plus pushups and 5 minute Cindy effort.
Dumbell Row with 70 lb KB – 20 reps
Skill work toes toes to bar
Back squat 275×18
Front squat 195 x 20
Bar dips +38 x 24
Tuesday
Deadlift 275 x 12 , 285 x 6
Pull ups + 80 x 18
Skill work: hspu: did 5 sets of 2-3 reps.
Made up Monday’s work: Fran
P.press: 32 @65lbs
F. Squat: 26@75 lbs
Pull ups: 34@bw
Jen
Skill work – snatch
Lifts @ 82% of 1 rep max; 3×6 w/last set to fatigue:
OHS @ 85lbs – 22 reps
SP @ 75lbs – 16 reps; had to kip 1 rep in the 2nd round and 2 reps in 3rd round; missed rep 4 in 3rd round.
Skill work-
hand stand push up and walk/toes to bar/swing.
Primary lifts-
Bench press@250×18 (3 sets of 6)
Deadlift@355×18 (3 sets of 6)
Tuesday
OHS @ 100
5 reps
6 reps
7 reps
PU @ body weight
5 reps
5 reps
5 reps