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WODS for the week of 9-8-15 to 9-11-15

September 8, 2015

Short week will go as follows:

Tuesday:  Benchmark related work.  This is the last benchmark practice run.  Next Monday we’ll test out with a repeat of your actual benchmark specs.

FRAN  21-15-9-5 reps Thrusters/Pullups for time.  M/W add 10/5 lbs to your thruster.

ElLIZABETH 21-15-9-5 reps Squat Clean/Ring Dips for time.  M/W add 10/5 lbs to your squat clean.

DIANE- 21-15-9-5 reps Deadlift/HSPU for time.  M/W add 20/10 lbs to your deadlift.

CINDY- 11 Minutes for reps 5 Pullups, 10 pushups, 15 Squats.  Add difficulty to your pushups via a stricter standard.  Squats M/W add a 15/12 lb dumbell.

Wednesday/Thursday- Athlete’s  choice.

MONOSTRUCTURAL-  Test-in event cut in half.  100% effort.  Rest to recovery x 2.   5k is therefore 2500m @ 100% effort.  rest, repeat.  10 Min row is 5 mins @ 100%. rest, repeat.

METCON-  in 20 minutes.

Minutes 0-6:   10 Power Snatch, 10 Overhead Squat @ 95/65

Minute 6-7: Rest/Change Weight

Minute 7-13:  10 Power Clean, 10 Shoulder to Overhead @ 135/95

Minute 13-14: Rest/Change Weight

Minute 14-20: 10 Deadlifts/10 OTB Burpees @ 185/135

Score is total reps.

FRIDAY-Strength Bias.  Primary lifts are 4×2.  Accessory TBD.

The following week: M- Test out in your Benchmark.  T- Test out in your lifts.  W- Test Out in your monostructural.  TH/F Metcons and Skil work.

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27 comments

  1. No track workout this week- Thursday night 5k instead


  2. Diane: 22:20 rx dl / hspu but did not complete the round of 5 – she has turned out to be a tough one and too big for me! Just trying to chip through this one the best I can 😦


  3. 3x800m repeats at 5k pace
    CINDY – 178 reps in 12 minutes with sit-ups in place of squats


  4. Cindy 9rds + 6 reps with crossover push-ups and 15lb squats


  5. Fran+
    6:50rx


  6. Fran +10 (not 5) at 5:53


  7. Cindy 387


  8. Wednesday: snatches / OHS 60 RX
    Cleans / Push jerk 49 RX
    Deadlift / OTB 38 RX
    Total 147 pretty crapy overall score!
    Ran out of juice the last round.


  9. Snatches/OHS 56
    Clean/push jerk 38
    Deadlifts/Burpees 65
    Total 159


  10. Wed: snatches/OHS-50@55
    clean/S2O: 38@65
    DL/OTB: 40@ 35# (back pain precluded me from really doing this one)
    Total: 128 (pretty okay with this given the weight)


  11. Tuesday
    Fran work
    9:03


  12. Wed:
    snatch/ohs: 35
    clean/jerk: 29
    dl/otb: 44
    total: 108 RX – not very good at any of these!


  13. Cindy+ 207
    3 strict Pushups per round & +12lb dumbbell squat


  14. I tested out on Cindy since I won’t be here next week.

    11 full rounds plus 6 reps. total reps 336

    Test in was 9 rounds plus 15 reps for a total of 285.


  15. Metcon 34, 30, 66 total 130 RX


  16. Great work today 5/6pm!!!!


  17. Wednesday
    Row 2 x 5 min
    1: 1468 m
    2: 1402 m
    Test in: 2,555


  18. Wednesday
    1.5 mile
    9:47
    10:29


  19. Thursday 5K run split into 2 (1 1/2 ) miles runs with rest in between.
    1st. 12:16
    2nd. 13:34
    Original Test in time was 30:44. Shooting for 27 time on test out.


  20. Thurs 5K row / 2500m splits:
    1st: 11:22
    2nd: 12:16
    test in 5K: 23:35 – better at slow and steady vs 2 sprints, no surprise there!


  21. Tuesday Diane work
    21-15-9-5 at 165 DL, ab mat HSPU
    9:01
    Had problems cycling the HSPU today.


  22. Ski 74, 68 calories ….. Test in 122 in 10minutes


  23. Friday monostructural – row 5k
    2500m (damper @4)–>12:07
    2500m (damper @6)–>12:07
    Very surprised it was the exact same time



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