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WODs for the week of 10-12-15 through 10-16-15

October 12, 2015

Monday– 20 Minute AMRAP- 1 round of 5 Pullups, 10 Pushups, 15 Situps,  1 rep deadlift 315/205, 1 Round, 2 Deadlifts,  1 Round, 3 Deadlifts etc.  Scale if necessary,  but the deadlifts are MEANT to be quite heavy.

Tuesday- 5 Minutes max effort;  Row, Airdyne, Heavyrope, Then run 800 m for time.  1 Minute break between efforts.  Row and Airdyne for calories.  Heavyrope for reps.  Run for time.

Wednesday– Technique & Skill Work- athlete’s choice.  Then

Max rep Thrusters in 1 minute @ 135/95

rest 1 minute

1 min Thrusters @ 115/80

rest 1 minute

1 min Thrusters @ 95/65

Rest 1 Minute

1 min Squat Clean @ 95/65

rest 1 minute

1 min Squat Clean @ 115/80

rest 1 ,minute

1 min Squat Clean @ 135/95

Done.

Thursday–  Hang Snatch Review.  Then EMOM X 10 For Heaviest Load, all from the hang:  1 Power Snatch, 1 Squat Snatch, 1 Split Snatch Right,  1 Split Snatch Left.    Then, accumulate 3 mins plank

Friday-  4 Rounds for time.  40 KB Swings,  30 Wallballs, 20 Burpees, 10 Box Jumps to 30/24″.  Mandatory 3 minute rest between rounds.  Score is total time, including your 9 minutes of rest.

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20 comments

  1. 318, no deadlifts.


  2. Monday 294 scaled to 275lb deadlifts


  3. 276 – 8 rounds even @ 165


  4. 261 rx. Deadlifts got heavy.


  5. 308 total, scaled deadlifts to 145lb and used two bands for pull-ups.


  6. 231 @185…6 rounds +30


  7. 268 – 7 rounds plus 30
    PU with 3+
    DL at 185


  8. 240 @ 175# deadlift (7 rounds +2)


  9. 259 @ 125; +2 for pullups


  10. 235 reps/DNF
    Scaled DL to 265
    Stopped in round of 7 (got 4)
    Then just callanetics to finish the workout. Total reps completed for the day was 360.


  11. Monday
    301 – replaced deadlifts w/cleans @175


  12. 6 rounds RX


  13. 13 complete rounds plus 27 reps total 417

    I did not do any deadliest due to some back issues.


    • Deadlifts are definitely the deadliest …


  14. 201= 6 rds even. @155 deadlifts.


  15. 225 with 95# cleans in lieu of deadlifts and +2 band.


  16. 286 @185 lbs.


  17. Andrea
    Rx 7 rounds + 5+10+15+3
    This was a fun mix!


  18. 235 = 6 rounds + 5,10,15 and 4 of 7 deadlifts on last round.
    Started with deadlifts at 135 then had to drop to 115 in the third round. Used one thin grey band for pull ups. May try rx pull-ups in the near future.


  19. Monday
    240 reps at 205



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