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WODs for tuesday 3-22 through friday 3-25-16

March 21, 2016

Tuesday- A) 7 mins to find your 1 rep max Thruster.  B) 7 Mins max rep Thrusters at 95/65.  C) Skill work/athlete’s choice.

Wednesday- Run 800 m, 30 Snatch Grip Deadlifts at 95/65, run 800 m, 30 Hang Power Snatches @ 95/65, run 800 m, 30 Overhead squats @ 95/65.

Thursday-  A)WORK-  Amrap in 5 minutes  15 Doubles, 10 Box Jumps, 5 Clean and Jerks 135/95  B) STRENGTH- Dips Ring or Bar, for load ascending.  B) Dip Static Hold 2x at the bottom.  2x at the top.  C) Shoulder Prehab.

Friday-  To be determined pending 16.5.

 

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42 comments

  1. 16.4 150 split 9:56 wall ball.
    After hurting my back Friday I feel grateful to even do any deadlifts. Brock showed 2 important moves I was not doing that enable me to finish the deadlifts without pain. Once I got to the wall balls my back tightened up and hurt the whole time. This was a painful movement to complete.
    Just grateful I was able to finish the deadlifts without hurting my back more!!


  2. Tuesday
    185 max rep thruster
    66 @ 95 in 7 min


  3. Tuesday :
    205 max thruster in time cap.
    60 reps in time cap


  4. Tuesday
    Max thruster 185
    Thrusters in 7min=72rx


  5. Tuesday:
    Shoulder is sore so no thrusters
    Did upcoming Thurs work but changed to 10min AMRAP and no jerks. Completed 4 rounds + 10
    5 sets of 10 light front squats at 85


  6. Max thruster: 105 PR
    Max reps: 48 rx
    Both of these are very good for me since thrusters typically kill my shoulder and I avoid them at all cost! Cortisone working it’s magic!


  7. wussed out on thrusters.
    did AMRAP in 15 of 15cal row, 15 step ups. got 6.5 rounds.


  8. Max thruster 120
    Max reps 71

    I misread the board and thought Jeff got 70….to my dismay he got 72. *shakes fist.


  9. Tuesday-

    Thruster 1RM 205
    7 Minutes – 73 reps
    PAINFUL.


  10. Crossfit Open for our gym:

    http://games.crossfit.com/lboards/displayLeaderBoard?id=1272431&numberperpage=10&page=1


  11. 175
    71 rep Rx


  12. Did some Oly work then did a reverse ladder of row and 24in box jumps with Rebecca.

    500 m row
    5 box jumps
    400 m row
    10 box jumps
    300 m row
    15 box jumps
    200 m row
    20 box jumps
    100 m row
    25 box jumps
    13:14

    7 min max rep thrusters- 60

    1.5 years ago I did 100 in 6:54, difference you ask? I am fat now. Don’t get fat.


  13. 165 max…. 56 reps


  14. Worked on clean and jerk – got 160
    The did the 7 minute max thrusters at 65 – 97 reps

    Adelynn


  15. @ 1:00
    1 RM thruster = 100
    7 min thrusters = 54 rxd

    @ 5:00
    Reverse ladder of row and 20 inch box jumps with Jade- 14:54
    Busting my shin and screaming out “fuck” to a very quiet gym, only one time = success!


    • That was my favorite moment of the day! You should swear more!


    • Wait! I missed that!


  16. Tuesday
    A) 170
    B) 54 rx


  17. Wednesday
    19:26 rx


  18. Wednesday 20:19 rx


  19. weds somewhere around 26:30, but I lost count of my stupid OHS, so I’m not sure if I even finished. AD/65#.


  20. Wednesday
    27:12
    Jason


  21. Tuesday’s thruster combo. First half 265. 185. 205-missx2. 195. Then 76 reps in the 7 min Max rep test.


  22. Wed:
    16:15 – 800m then 1/2 of everything @ 55lbs
    hamstrings felt like they were going to rip in half


  23. Wednesday 17:44rx


  24. Weds:
    Did 7 min max rep thruster: 60
    Ran some 800s, practiced handstand walks


  25. Wednesday

    24:28 RX TORTUROUS! But I got it done. These past 3 days have been a gauntlet!


  26. 22:25, 95/75/75


  27. Wednesday : 21:19 RX


  28. 18:37
    Modified HS and OHS to hang cleans and front squats but increased to weight to 115


  29. Wednesday: 24:55 @65/55/55 started snatches at 65 but started missing.. So I scaled down. Being able to cycle 55 lbs is a first for me. Baby steps.


  30. Wednesday
    21:48 Rx


  31. Wednesday 28:50 65/55/35


  32. Thursday 99 reps rx


  33. 79 @85#. Step ups


  34. Thursday 84rxd

    I did all the other stuff too.


  35. Thursday 97 RX


  36. Thursday 97 RX


  37. Thursday 117rx


  38. 78 Rx weight and jumped to the 24 inch box


  39. 66 RX


  40. Thursday: 76 scaled singles, step ups, cleans @ 75



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