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WOD for Thursday 12-17-15 and Friday 12-18-15

December 17, 2015

Strength-  bench press or close grip bench press.  x3, x3, x Fatigue.

Accessory- Bench Press Singles x 4 with a 2 second pause on the chest.

Work Capacity- Snatch Gauntlet

1 Minute @ each weight, max reps, scored separately.

Snatch @ 155/110, 135/95, 115/80  2 trips per athlete.  Total reps at each weight recorded.  Anything goes, power or full.  Drops are fine.

Scales 135/95, 115/80, 95/65  and 115/80, 95/65, 80/55

Time remaining:  Shoulder prehab.

 

Friday

Strength-  Front Squat x 3, x 3, x Fatigue.

Accessory-  Weighted GHD Back Extension 3×8  (hold a weight against your chest)

Work- (last performed 10-23-15)

Split anyway you like

75 Squat Cleans @ 115/80

75 Pullups

I’d strongly encourage anyone with reservations about their abilities to scale to 50 reps each instead of 75   and I’m going to make that rep scheme mandatory to anyone with less than 2 months under their belt.

The Pullups clearly scale through reduction in total number and/or band assistance.  The squat cleans scale with reduction in reps and/or weight.  Additional,  if you needed to avoid certain back angles, you could scale to Front Squats or if knees past a certain angle are at issue, you could scale to power clean.

If you went sub 15 minutes last time, you have the option of going chest to bar this time.

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14 comments

  1. Thursday bench 235 x 5
    Wod scaled 10 @ 135 , 14 @ 115, 20 @ 95


  2. Thursday bench: 275 × 3
    WOD: 8 @ 155, 12 @ 135, 16 @ 115
    3 min rest between rounds.


  3. Thurs:
    cgbp:97 x 4

    skipped work – 65lbs hurt
    did bar mu work – cycled 2 reps with gray and 3 purple bands, worked my way down to 1 rep with 1 gray and 1 purple


  4. I did FRAN for the first time in a year or so, in a slightly disappointing 3:44 with 1 extra thruster in my first round (lost count). Was on track through the end of the round of 15 thrusters and then fell apart with an 18 second break mid round of 15 pullups, and a 12 second break in the round of 9’s. Thrusters felt decent after a long time of avoiding them. A narrowed grip and a belt actually helped. PR FRAN is 3:04, but I think with some fine tuning and the butterfly, sub 3 is possible.


  5. Bench 225×4

    Gauntlet 14/135, 16/115, 22/95


  6. BenchPress-295×3/295×3/300×5
    Snatch-20@155/ 13@135/ 14@115


  7. Bench: 4@90
    WOD: 0@80 (at least I tried!) / 11@65 / 16@55


  8. Bench: 80×5
    Snatch: 4@65(I’m pretty sure that’s a snatch PR- but I had to take it from the hang to get it) 9@55, 19@45


  9. Bench
    225 x 2

    WOD
    Scaled to 115, 95, 80

    Round 1
    6/115, 7/95, 9/80

    Round 2
    4/115, 9/95, 12/80

    Total
    10/115, 16/95, 21/80


  10. PP
    Week 1: 105/90×12
    Week 2: 100×13
    Week 3: 115×6
    Week 4: 122×5
    Week 5: 128×2- heavy and ugly

    110- 8 reps
    95- 15 reps
    80- 19 reps


    • Great work, Jade!
      ~A


      • Thanks lady! I wouldn’t believe those numbers if I read them. Glad I had witnesses…


  11. Bench: 50 x 7
    Snatch Gauntlet: 12@45, 8@45, 21@35



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