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WOD for Thursday 10-29-15

October 29, 2015

You get a pretty big dose of metabolic/aerobic demand on friday, so we’ll bias thursday towards strength.

A) 12 Minutes.  Find Your heaviest 3rm in the strict Shoulder Press.  Score is heaviest successful triple.

B) 4x 5-8 of the Chinese Row (much like the “double dumbell row”; face down, chest on an elevated bench, row the weight) but with a barbell instead of dumbells.  No score.  For completion.

C) 3 mins Max Rep backsquat 155/105.  Rest 9 mins.  Repeat.  Score each 3 min block separately.

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19 comments

  1. Shoulder Press heaviest set of 3 186
    Back squats @ 155 3 min on 9 min rest 3 min on max reps. 1st rounds 40. 2nd round 40


  2. 4x1200m repeats with Susan and Kristen. Thanks girls!


  3. Shoulder Press: 191
    Max effort back squat @155 for 3 min:
    Round 1-32, Round 2-29


    • Jason


  4. Shoulder Press – 67lbs, failed twice at 70
    Back squats, round 1 = 33/ round 2 = 30 both @85lbs


  5. SP: 85lbs

    subbed bs for 3 min max c2b pull-ups (back still tender):
    round 1: 16
    round 2: 17

    I’ve lost my cycling ability with c2b. Need to practice more often.


  6. SP 175X3 Not disappointed with BWX3, but a long ways from 195X3, which is my best at this.

    BS 38@155 & 37@155 Fearing the soreness, I’ve taken about 6000mg of fish oil, 15 grams BCAA, and a progenix shake…hope it works but I got a felling tomorrow will be ugly.


  7. SP 105 x 3
    BS at 105 – 46 then 48


  8. SP: 59×3. Failed at 60.
    BS: 1) 21@105 2) 18@ 105
    Went too heavy. 85 seemed light, so obviously jumping up 20 lbs to just about body weight seemed like the next best choice. Still felt like a great workout.


  9. Press 185

    Scaled squat to 135. Round one 33. Round 2 26.

    Legs feel like Jello.


  10. SPx3: 98.5
    Squats: 44, 41


  11. Got 100 even on 3 rep SP- did 95 with out the hip gyration and then got 100 with the hip gyration (I have never done that before) then I ran out of time (probably couldn’t have gotten heavier anyway)

    Chinese row ✔️

    BS Rx at 53 and 49


  12. Shoulder press 150
    Back squats @155 round one 39 round two 42


    • Greg


  13. SPx3 115lbs (weak!!!)…….BS 155lbs 35 & 31


  14. Andrea
    SP 100+grey clips = 101×3
    BS 47 & 42
    Yikes, I’m nervous about soreness. Drank Progenex, fish oil and magnesium . . .


  15. Strict SP = 85lbs x 3
    Chinese row done 105, but a little shy on the height. Couldn’t quite hit the underside of the bench. That’s what I get for trying to keep up with Andrea. Thanks to the girls who had to lift the bar up for me because I couldn’t reach it on the floor.
    Max reps BS @ 105lbs = 30 + 29


  16. Strict Shoulder Press: 67, with several failed attempts at my goal of 70
    Chinese row, yup
    Back squat: 25 first round, 25 second round, Rx



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