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WOD’s for M-Tu-W 11/30 and 12/1 and 12/2

November 30, 2015

MONDAY

Strength– back squat x5, x5, x-Fatigue

Accessory– For Completion.  3-5 LENGTHS of Heavy Sled Push, Long Steps

Technique/Instruction–  Push Jerk review.  7 minute video HERE.

Work- Every 5th minute, 3 total, sprint through 40/30 Airdyne Calories, 30 Kb Swings (overhead.  53/35), 20 Burpees.  Score is Cumulative Time.

 

TUESDAY

Strength– Push Press x5, x5, x fatigue.

Work-  AMRAP in 15

15 Box Jumps 24/20,  15 S2O @ 95/65

15 Box Jumps 24/20, 15 S2O @ 115/75

15 Box Jumps 24/20, 15 S2O @ @135/ 85

15 Box Jumps 24/20, 15 S2) @  155/95

etc to time expires.

Midline- For Completion.  2-4 Attempts at max length GHD Static hold.  Lock in at horizontal and hold for time.

 

WEDNESDAY

Strength– Deadlift & Snatch Grip Deadlift  x5, x5, x fatigue. Clean- EMOM 1 Clean.  Start at 60-65% Make it, go up 5%.  Miss.  Rest 1 Minute, go down 15%.  Go again until you miss.

Work–  100 Heavyrope Reps, 80 Airsquats, 60 Ab Mat Situps, 40 Hang Cleans At 115/80, 20 Wallballs to 11/10.

Accessory- Banded Good Morning 3×10-15 for completion.

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30 comments

  1. HBBS fatigue 275×6
    205 lbs sled push
    13:04 1st round 6, 2nd 7:04


  2. BS fatigue 135×5
    Box- 1x+90,1x+135
    Work- 6:45, 7:54=14:40


  3. hbbs: 105 x 10 – first time doing hbbs – no 5rm
    sled push: 1 @ 135 (bw)
    work: 5:24 + 6:40 = 12:04
    After a month of being sick, I think I can finally get back to normal! Going to hurt for awhile I’m sure!


  4. Monday – push press instead of squats. Sore legs.
    Push Press – 105×5

    work 4:42 + 5:36 = 10:18


  5. 3:54 and then 4:26 for an 8:20 total. Didn’t squat prior, so my legs were pretty fresh.


  6. HBBS
    Week 1: 185/145×10
    Week 2: 155×16
    Week 3: 175×8


    • Putting this on here to keep everything together for easier tracking for me. Did bench instead of press today.

      CGBP
      Week 1: 115/100×11
      Week 2: 110×9
      Week 3: 117×6


      • SDL
        Week 1: 225/195×8
        Week 2: 210×9
        Week 3: 230×6


    • PP
      Week 1: 105/90×12
      Week 2: 100×13
      Week 3: 115×6


      • FS

        Week 1: 165/140×7
        Week 2: 150×8
        Week 3: 165×6


  7. Back squat: 130×6
    Work: 4:19 + 5:06 = 9:25


  8. Jason

    HBBS fatigue 300×7
    230lbs sled push (3)
    1st round 6:30 (complete), 2nd 6:00 (w/ no burpees). Still suffering an hour later.


  9. 235 x 7
    Wod 4:28 round 1
    5:00 round 2
    Total 9:28


  10. Hey Brock. I have two pair of lifters that I want to sell at a super discounted price. Let your newer members know that I have two.pair available. The pink ones are size 9, green and purple are 8.5. Normally they are 150$ or more. I will let them go for $45 each, since they are used. Thanks. Hope you had a great Thanksgiving and maybe I will stop in for a WOD before Christmas! Lia


  11. 255X’s6 1 or 2 more possible, but I have some injury concerns.

    WOD 4:46 + 6:10 total 10:56. Eye level swings due to previously mentioned concerns.


    • sled push 230


  12. Push press (wrecked my legs running with Susan 😉 ) – 85×5. No progress on weight, worked on form.

    Work : 11:18 total. 5:28, 5:50.


  13. BS 240 at 6

    WOD
    4:05
    5:38
    9:43 total


  14. Coming back after bring sick… which sucks and I feel super weak.

    BS stopped at 140
    Wod: 4:20 and 4:52 = 9:12 total


  15. BS- 290@5+5+7
    WOD
    1st round 4:30RX
    2nd round 6:03 RX


  16. BS 265×6
    Sled push 250 1/2 way until my shoes popped off and I said “forget it!”
    Wod 4:17rx & 4:57rx total 9:14rx


  17. First week doing the strength cycle:
    5 rep max without failing: 175
    155×5, 155×5, 155×9

    Burpee/bar muscle up WOD with Jade


  18. HBBS 185×9


  19. Back squat: 107×6
    Body weight sled push x2
    WOD: 1) 5:55 Rx 2)7:42 (25 cal ad)=13:42
    These times are not impressive at all, however I was very happy with my first round. I got 15 cal in my first minute on ad and that is a PR for me. Sub 3 min 30 calories seemed near impossible before I started! I unfortunately ate crap in my second round! Still feel like puking an hour later….


    • I think thats pretty awesome. I know YOU don’t play the “small girl” card but you ARE little, and the airdyne is hostile to the littler folk….


  20. Andrea
    HBBS 145×8
    WOD 3:58 + 4:25 burped felt as bad as it gets. Felt “off” for hours afterwards


  21. HBBS 165 x 5 (I didn’t have spotter so I chickened out of doing any more reps.)

    Did last week’s bench 85 x 7 (did a ton of ring dips yesterday so I was pleased to get that)

    Ran with a stroller for 30 minutes


  22. BS 165 x 5
    Accessory: 145 x 2

    WOD: 13:08


  23. BS: 125x 5, 5, 8
    WOD: 11:39 total, 2 rounds



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