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WOD for Wednesday 1-20-15. Changes VS Sunday’s Original.

January 20, 2016

After today’s leg smoker,  I think the recovery day originally scheduled for thursday would be better suited to today,  so  Diet Contest Programming, you’ll do the partner workout of 3 different couplets on thursday and wednesday 1-20-15 you’ll go 30-40 minutes of zone 1/break a sweat/mild discomfort activity.  Stretch and roll as you see fit.  That should help restore your legs by thursday or maybe friday.

Open Prep-  your AMRAP in 7 of ascending 3’s Clean and Jerk @ 135, Toes to bar remains the same.  10-8-6-4-2 Deadlift thereafter.

I did this today an got 69 reps.  Which is completing the round of 12 and getting 9 C&J into the 15’s.  I think getting the remaining 6 reps and even 1 Toes to Bar would be a big separator and an ambitious but possible goal.

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18 comments

  1. What’s the women’s weight on the open prep?


    • 135 scales to 95 for women


  2. Diet Wednesday : multiple movements for 40 minutes of sweat and elevated heart rate


  3. 59 reps at 75#


  4. open prep (13.4):
    68 @ 65lbs

    Last time (April 2013): 50 @ 65lbs
    I went with the same weight as last time to compare. Much better this time!


    • That was fun Jackie, nice working out with you again!!!


      • Oops, “Jacqui”. I didnt know you were French.


      • HA!


      • You too and thanks for not letting me do that workout by myself!! And no, smartass, not French. ;-P


  5. Open prep: 48 @75
    Deadlift 10@115,8@125,6@135,4@155, 2@175


  6. Open Prep-

    70 reps Rx, and again I feel I could def do better…I am pretty sure I could get through 15 C&J. I hope we program a carbon copy of this week!


  7. Open Prep
    55 reps @ 85


  8. Open Prep
    67 RX
    DEADLIFT
    10@225/ 8@295/ 6@315/ 4@365/ 2@455


  9. Standard DL
    225×8
    225×4
    225×4
    Hand release, 3 min break between sets

    Push Press
    85x3x8

    Open Prep
    43 Rx

    Food:
    0630 Blend: 2 handfuls of spinach, 3 strawberries, 3/4 scoop protein powder and water, 1.5 oz cashews
    0900 Blend again: 2 handfuls of spinach, 3 strawberries, 3/4 scoop protein powder and water, 1 oz cashews
    1200 4 oz Grilled chicken thigh, 2 oz whole rice pasta, 1 oz peanuts
    1530 1 scoop protein powder, 1 scoop carb powder
    1900 4 oz bison meatballs, 4 oz brown rice pasta, 2oz sugar free marinara
    At 2200 I will have 1 scoop protein powder, 2 tbsp natural peanut butter


    • Improvised with a made up WOD that Thomas and I did together. AMRAP in 10 minutes: 5 pull-ups, 10 PP, 50 singles with heavy rope. I did PP @ 75lbs and used medium gray band for pull-ups. Got 4 full rounds.


    • Just curious what brand/type of protein powder you use.


      • Kathleen- are you talking to me?

        I use dymatize nutrition iso 100 for my blends and before bed and progenex for before or after my workouts.


  10. Improvised with a made up WOD that Thomas and I did together. AMRAP in 10 minutes: 5 pull-ups, 10 PP, 50 singles with heavy rope. I did PP @ 75lbs and used medium gray band for pull-ups. Got 4 full rounds.



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