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WOD for Thursday 3-31-16. Yoga is Thursday 7pm!

March 31, 2016

Athletes, please note, Yoga is Thursday 3-31 at 7pm.  There is no Yoga this Saturday.  Olympic Lifting is on at it’s normal time, 8:45 Sunday.

WOD for Thursday

A- 12 Minutes: establish a 1 RM in the Bench Press or Close Grip Bench Press.

B- 12 Minutes: 3×8 Bench Press @ 50-60% of 1 RM.  Tempo 2-2-2-2

C- Work Capacity.  Every 2nd minute:  5 Pushups/10 Situps/15 Airsquats then AMRAP UNBROKEN Touch and Go Clean and Jerks at 135/95 in any time remaining to 60 seconds. Rest from 61 to 120 seconds.  Complete 6 cycles. Score is total Clean and Jerks.

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22 comments

  1. Bench press 1 rep max 275. That is down from 295 last test out. Tempi close grip @135


  2. My thumbs are to big. I hit the send button way to many times before I finish.
    Tempo close grip @135
    WOD 27. I made the huge mistake of pacing the 1st round! It’s all out to have time to 5 or more clean & jerks


  3. Bench max 265
    Tempo 135
    Wod 29 (4,5,5,5,5,5)


  4. Running Club – thanks Susan and Jeff!
    Shoulder Press 1 rep max: 85
    Tempo: 45
    work: 17


    • Clean/Jerk @ 75


  5. bp: 110
    skipped tempo – shoulder pain
    work: 15 @ 75


  6. CGBP 90
    tempo: 55.
    work 12 @ 75#.


  7. Bench: 121. PR!
    Tempos: @55

    WOD: 15rx


    • 18….6×3 does not equal 15.

      Stay in school kids.


      • HAHAHAHAHAHAHAHAHAHAHAHA!


      • Stay in milk! Drunk your drugs! Don’t do School!


  8. BP = 205
    Tempo = 115
    WOD = 30 (5/6/4/5/5/5)


  9. CG Bench press max 90
    Tempo 3×8 @ 55
    WOD: 13 clean&jerks @ 75


  10. BP 245 very disappointing…need lots of work
    Tempo 105
    WOD 32


    • Good WOD number Glen


  11. 1 rep max Bench press @ 315
    5×5 @ 185
    WOD 5,5,4,3,2,4= 23 RX


  12. Front squat – 195 x 1
    Tempo work at 105
    Pull-up – +1
    Tempo work with large purple band
    Then Wod for today – 32 at 95 lbs


  13. Bench press-120, PR!
    Tempo- 60– didn’t finish
    Wod- 28@75


  14. Did bench on Friday
    125 – PR 🙂
    Tempo at 65


  15. BP- 95
    Tempo- 50x8x3



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