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WOD for Monday 7-18-16

April 18, 2016

This is your last week of sets of 8.  There is no tempo control so really this is your first apples to apples comparison to the prior week.  Next week is the first week of three at 4×5 and thereafter 3 weeks at 4×3

Start 5% heavier than your heaviest set of 8 reps.  Go up anytime you get 8 reps.

A) Primary Lift is Shoulder Press 3×8

B) Accessory-  top half shoulder press.  3×5.  Focus on a fast aggressive “head forward”

C) Work- For max reps : 3 minutes each, 1 minute transition/rest.   A) Dumbell Snatches 40/25, B) WallBalls @ 30/20 C) Touch the Ground Box Jumps 24/20 D) Airdyne Calories

D) Shoulder Prehab

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15 comments

  1. Shoulder press
    8@125
    8@125
    7@125
    Top half @ 100
    Wod
    AD 53
    Dumbbell 51
    Wall balls 38
    Box jumps 45 all rx


  2. Shoulder Press
    135×8, 145×8, 6×150
    Top Half 145 3×5
    WOD RX
    1ST AD 41, Bar Bell 64, Wall Ball 31, Box 35


  3. SP 75×8, 77×8, 80×8
    Top half at 65 (probably should have done this heavier)

    box 43
    AD 36
    snatch 66
    WB 30


  4. Shoulder Press: 75×8, 75×8, 80×8
    Top half: 3×5 at 75

    Weeeeerk
    Wall balls: 36 w/ #20
    Box: 36 (actually jumped!)
    AD: 44
    Snatch: 50 @ #25


  5. SP- 146×8
    First time doing shoulder press this strength cycle so I wasn’t quite sure where to start.

    Top Half – N/A still hurts real bad to stop halfway.

    Work:
    TGBJ – 45
    AD – 37
    Snatch – 37
    WB30lb – 31


    • first 2 rounds of SP were 135, 140 both x8


  6. SP: 60×8, 63×8, 65×6
    work in order:
    db snatch: 50
    wb: 11 – yep, only 11 of those stupid things made it past the 9ft line
    tgbj: 37
    ad: 26


  7. I’m so sick of sets of 8!!
    SP 3×8 @ 65, 70 (kipped on 7 & 8), 70 (kipped on 6, 7 & 8).

    Accessory @ 55, 65, 70 (should have done 70lbs for all three sets).

    Work: DB snatches – 55 (rotated R/L arms; definitely stronger on R); Wallballs – 25 scaled to 14lbs, but super strict and no rep’d myself if the ball didn’t go over the line or if it missed the wall; TTG BJ – 29 (thought I was doing really well keeping up with Whitney and then I missed the box so slowed down to avoid hurting my body and/or pride; AD – a pathetic 21 calories…longest 3 minutes of my day so far.


  8. Back squats today due to my busted shoulder – heaviest set of 8 @120
    Work:
    Modified slightly – DB snatches left arm only = 22; DUs instead of WB = 121; Box Jumps = 48; AD = 40


  9. SP – 45×8, down from last week (neck issues)
    Top half- 45
    Work
    DB-60, WB- 21 (so.many.misses) BJ – 36, AD- 27


  10. Shoulder press
    8@155
    6@155
    5@145
    Top half @ 135
    Wod
    Wall balls 39
    Box jumps 27
    AD 37
    Dumbbell 39

    Jason


  11. Press:75,77,80×6. Upper-75
    Wod: wall ball-47,jumps 46,air-39,snatch-68


  12. SP- 55×8, only got 4@60
    Top1/2 @45
    Work in order of completion:
    WB- 27 …hit line not above
    TGBJ- 40
    Airdyne- 24
    Dumbbell snatch- 44


  13. box step ups 50
    ad 33
    db 45
    wb 22
    it was awful and i still would choose it over running. anytime.



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