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WOD FOR FRIDAY. OPEN GYM SAT 10-12

December 18, 2015

FRIDAY 10-18-15– Just one change from the original posting.  Please do strength/work/accessory IF there’s time remaining.  The work capacity should precede the GHD back extensions

  1. Strength – Front Squat x3,  x3, x Fatigue.
  2. Work-  Split any way you want.  75 Cleans (floor to past parallel to fully extended) @ 115/80.  75 Pullups.
  3. Optional Accessory–Weighted GHD Back Extensions 3 x 8-10 reps.  Hold a weight plate across your chest.  Slow movement speed.

Saturday Open Gym is 10-12.

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18 comments

  1. Haven’t been in much this week, recovering from illness.

    FS – 115×3. Haven’t done front squat until today
    Work – 50 reps each with 85# power cleans. 14:11


  2. FS

    Week 1: 165/140×7
    Week 2: 150×8
    Week 3: 165×6
    Week 4: 176×4
    Week 5: 185×3


  3. FS – did first two sets of 3 at 145, then last set at 135. I have wobbly knee issues.

    work. hurt.

    Didn’t have time to finish. Stopped at 60 reps – 19:14


  4. 115×5
    Work- 20:27 50 reps RX wt&pu–1:30 better than last time @same reps/wt/pu


  5. FS 240X6 Felt good!

    Work- 50 cleans @ 115, 50 pull-ups, 13:42…plenty of work.

    last time 50 reps took me 14:34


    • Squat cleans.


  6. FS: 120 x 4

    work: scaled reps to 50 with 80lbs squat cleans = 19:07


  7. push press 105×2, 100×3, 100×2.
    work 75/75: 30:4? 80# mixture of squat and power cleans ( i did 2 of each 5 squat–trying to ease my hip back into this) and +2 on the PU. I couldn’t hold onto the bar and then i just couldn’t do a pull up to save my life. i had like 8 or 9 failed attempts in the last 3 sets. i’m glad i did it, but it sure was frustrating.


  8. Front squat:236×5
    WOD: 23:30 for 65, ran out of time.

    Jason


    • Previous was 50 at RX in 19:40.


  9. FS 235×4

    Wod 16:58rx 50 seconds faster than last time.


  10. Front squat: 125×3
    WOD: 17:35, subbed front squats for cleans


  11. Front squat- 285×5 (using safety bar)

    WOD- 75 pullups/ 75 Power cleans=21:12


  12. Front squat 220 x 4
    Wod 19:00 with chest to bar


  13. 165 x3, x3, x2
    15:42rx


    • Good job!


  14. make up day: push press 80×3,3,4
    Front squat 107×3,3,4
    Did heavy(for me) squat clean singles @80. And weighted strict pull ups @ +5lbs.



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