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WOD for Wednesday 12-30-15

December 30, 2015

Final Day with time devoted to testing out.  If you are behind and/or want to, you can lift into thursday or even open gym sat/sun.

Runner’s early AM workouts are meeting at 6am at the gym. One last warm weather run before this weekend brings a cold front.  The workout is three, 1 mile repeats.  Warmup and cooldown TBD.

WORK

4 on 2 off x 4 separate amraps as follows

A) 15 KB Swings, 15 Wallballs

B) 15 Airdyne Calories, 15 Wallballs

C) 15 Hang Snatches 95/65, 15 Wallballs

D) 15 Burpees/15 Wallballs

Total workout time is 22 minutes.  16 work/6 rest.

 

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14 comments

  1. Wednesday test out bench & front squats: man this was a disappointment day! Bench 295 previous best was 305.
    Front squat 285. I failed twice at 300. Previous 296 August 2015


  2. WOD scores from today were AD/WB–83. Row Cals (subbed this for HPS)WB-71, Burpees/WB–71, KBS/WB–76


  3. Front squat 285. This is a 20+ increase

    No wod for me.


  4. BS- last weeks 151..not a PR, failed today at 155
    Work-sad all around – most wallballs hit the line, not over– 1) ad/WB-49 2) snatch/WB- 40@55 3) burpees/WB- 45 4)kb/WB- 58


  5. Front squat: 145 PR
    Bench: 105, failed at 110
    WOD: AD/WB: 60; Snatch/WB: 26 (should have scaled snatch to 55); Burpee/WB: 64; KB/WB: 69


  6. Push Press: 261 PR
    Back Squat: 401 PR

    Jason


    • You “D” Man!


  7. WOD

    AD/WB- 68, Snatch/WB- 40, Burpee/WB- 55, KB/WB- 60

    Total suck fest, and I was sore as hell from Pullups the day before.


  8. Front squat
    270 PR

    WOD
    AD/WB 77
    HS/WB 32
    Burpees/WB 60
    KB/WB 60
    229 total


  9. BS 301lbs PR


  10. CGBP
    Week 1: 115/100×11
    Week 2: 110×9
    Week 3: 117×6
    Week 4: 125×5
    Week 5: 132×3
    Week 6: 135×3, 140×1, 142×0 (not happy with those sets, but happy because 140 is a PR)
    Week 7: 146×1 (16b PR)

    Standard DL
    Week 1: 225/195×8
    Week 2: 210×9
    Week 3: 230×6
    Week 4: 245×5
    Week 5: 260×2
    Week 6: 260×3, 267×2, 275 3×1
    **every week after the first has been hand release
    Week 7: 285×1


  11. 300 front squat PR
    (Still afraid of the squat)


    • Afraid one not be


  12. Andrea

    FS: 175
    Push Press: 135 PR
    Squat Clean: have not tested but got to
    150 a couple weeks ago, which I am totally happy with! I have been stuck at 140 FOREVER

    Happy New Year!



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