WOD for Monday 7-18-16
April 18, 2016This 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
Crossfit Carolina Beach Daily Workout 
Shoulder press
8@125
8@125
7@125
Top half @ 100
Wod
AD 53
Dumbbell 51
Wall balls 38
Box jumps 45 all rx
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
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
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
Good name.
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
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
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.
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
SP – 45×8, down from last week (neck issues)
Top half- 45
Work
DB-60, WB- 21 (so.many.misses) BJ – 36, AD- 27
Shoulder press
8@155
6@155
5@145
Top half @ 135
Wod
Wall balls 39
Box jumps 27
AD 37
Dumbbell 39
Jason
Press:75,77,80×6. Upper-75
Wod: wall ball-47,jumps 46,air-39,snatch-68
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
box step ups 50
ad 33
db 45
wb 22
it was awful and i still would choose it over running. anytime.