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WODs for the WEEK 5-2-16 to 5-6-16. TEAM GAMES IS THIS SATURDAY!

May 2, 2016

Accessory Work Goes UP.  Metcons get (mostly) very short.

MONDAY

A) Shoulder Press 4×5.

B) 3×3 Negatives @ A+ 10%  Push Jerk Up, 4 seconds Down x 3 reps x 3 sets

C) Seated Dumbell Burnouts.  Pick a weight you think you can get for 8- 10 or so and push to fatigue x 3.  Any movement speed.

D) EMOM x 6 Minutes-  5 s20 @ 115/75 then max rep burpees till the end of the minute, then 5 more s20 then burpees etc etc. Score is total burpees.

TUESDAY

A) Back Squat 4×5

B) 3×5 Lunges Alternating, AHAP, your choice, walking or reverse.  10 Lunges total per set.

C) 3x 1 minute Dead Man’s Float Static Hold

D) 1 on 1 off x 3 cycles.  Max rep Hang Squat Cleans @ 135/95.

WEDNESDAY

A) Pulling Action 4×5

B) 3 x 5-8 CHIN UPS  (Palms Facing You)

C) 3 x8-10 Barbell Bicep Curl

D) For time 10-8-6-4-2 Power Snatch @ 95/65, Wallballs, Toes to Bar

THURSDAY

A) Bench Press 4×5

B) 3x 5-8 Bar Dips

C) Resisted External Rotation 2x 20 right and left

D) 3 Mins Each for max reps or calories.  1 Min transition.  1- Heavy Rope 2- Airdyne 3-KB Swings at 16/12 (light), Run 800 m.

FRIDAY

A) Deadlift 4×5

B) Standing Barbell Shrug @ 75-80% of A

C) 3×5 Stiff Leg Deadlifts @ 50-60% of A

D) For Time:  Row 1 K, 100 Situps, 10 Thrusters @ 155/ 105.  For once, you can KILL the row with no fear that doing so will substantially degrade the rest of the WOD.  Dont scale the thruster to the point where it’s not extremely heavy.  Singles on all ten reps is appropriate.

TEAM GAMES is THIS COMING SATURDAY!  10-12 noon.  Sign up is necessary.  You can sign up as late as Thursday and if you want to come judge (IE laugh at other people suffering while doing none of your own) we need you too.  We will divide the teams based on who’s involved, balance the talent and relative strengths and weaknesses ( or try to )  and then spring 3 or 4 surprise tests of fitness on you all.  Teamwork, communication and fun are the name of the game.  I hope to see many of you there.  If you DO sign up, PLEASE treat it like a commitment.  We set the teams and choose events based on the assumption that the signees will be there.  Crazy, I know….

 

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67 comments

  1. Monday : shoulder Press 155×5, 160×5, 165×5, 170 x4
    Accessory 185 negative 3×3, 3×10 40LB dumb bell
    WOD : 54 burpees RX


  2. Shoulder press heaviest set of 5 @ 140
    Wod 31


  3. SP – 60
    Negatives – 70
    Dumbbells – 15×15-18
    Work – 50 with 25 lb Dumbbells


    • I’ll be running Tuesday morning if anyone wants to join me. 8×600. Hoping to start at 5:45


  4. SP- Heaviest set of 5 @ 175, 2 reps at 177.

    Negatives @ 155 Shoulders were just too smoked to control the descent any heavier.

    Burnouts @ 25lb…I don’t know how many really, just a bunch until I couldn’t go any more.

    WOD 49 @ 135

    Surprisingly really fatigued in the upper body from a squat clean ladder I did this weekend. I feel like I could’ve gotten 177 easy if more fresh. Start next weeks sets @ 170.


  5. Oh shoulder press. 66.5 x5, 70×4. accessory work.
    I was an asshole and did a bunch of clean and jerks yesterday (and sat with an icepack on my shoulder last night) so today overall suffered on many levels.
    burpees 32@ 75#. I took the 4th round off because I was quite sure I would’ve spent 59 sec getting s20.


  6. SP: 75 x 5, 77 x 4 – lost my concentration on the 5th rep when I heard Brock ask Heather if a chaturanga was like a push-up

    negatives @ 75
    burnous @ 20

    work: 38 rx – followed Dawn and did c&j for round 1, got confused on round 2 and got my act together for rounds 3-6.

    It’s a Monday kind of day.


  7. Sp 125 I went down due to shoulder pain.

    Light weight burnouts at 20lbs.

    I performed this wod at the office so I hope I did it correctly. I took the weight of the floor each round and performed this against a 6 minute clock with no rest between rounds.
    Total butlers 60rx


    • Dang you auto correct!! Butlers=burpees


  8. A) 4×5 SP: 75×5, 80×5, 82×3, 75×5
    B) 3×3 negative PP 4-count descent: 75×3, 75×3, 75×3
    C) DB 3×12 @ 20lbs; only got 8 on last set…shoulders were fried

    WOD – 47 burpees RXd


    • Note: I took the bar out of the rack instead of from the floor on the work portion.


    • Well hell…my WOD score was 37. I was going off memory since my notebook was in the car, but it seemed off to me.


  9. Monday

    SP = 135 x 5
    WOD = 64 rx


  10. Shoulder press – 95, 100, 102(3), 97
    WOD – 65 at 75 lbs


  11. Monday : shoulder Press 155×5, 160×5, 165×5, 170 x3
    Accessory 185 negative 3×3, 3×10 40LB dumb bell
    WOD : 35 burpees RX+(135) Joel pushed for the extra pleasure.

    Jason


  12. Push press: 75,80,85,87×2
    Accessory work✔️
    WOD: 32@65#


  13. Shoulder press 85-90-95(2)-90
    Wod 58 rxd.


  14. SP 125….word 42rx


  15. Andrea
    SP 105 (4), 100, 100, 100
    Negatives 110
    Burnout 20, 25, 25
    Wod 65rx I liked this one, if ever there was one to like with burpees


  16. Tuesday : Back Squats 245×5, 260×5, 265×5, 205
    Walking lunges with 60lb sandbag
    Planks 3×1 min
    WOD 13, 15, 14 = 42
    Recovery progenex peanut buster smash. By far the best ever flavor made by any protein powder company! Better than a Cook Out milkshake


    • Peanut butter


    • Back squat 270×5


  17. i lied on the board. BS was 120×5. (not 125)
    accessory. (this dead man float thing is my new favorite thing ever)
    34 hang clean (no squat) at 85#


  18. bs: 145 x 5 with the safety bar
    31 @ 65lbs


  19. Back squat: 155 x 5 on 3rd set, only got 3 the last set
    Work: 31 @ 85


    • Weds: Pull ups BW + 5
      Work: 14:07rx


      • Thursday:
        Bench with bands + 12lbs
        Work: Heavy rope – 365; Row 45; KB swings 109; AD 37


      • Friday:
        DL @190
        Work: 10:21, squat cleans @85 instead of thrusters


  20. HBBS – 195×5, 195×5, 200×5, 205×2. I maybe could have gotten 1 more at 205, but I panicked and put the bar back.

    Work – 21 cleans @ 85lbs


    • That’s awesome!


  21. HBBS 165-170-175(3)-165
    Wod 32 rxd.


    • Pull-ups +15 +20 +20 +25(2)
      Bench 95-100(3)-95-95


  22. BS- 265×5, 280×5, 290×5, 295×3. Next week start at 280.

    Lunges with one mens and one womens sandbag.

    WOD 41 RX


  23. Tuesday

    BS: 185 / 205 / 225 / 245×5 (1 rep max during test phase)
    WOD: 31 rx


  24. BS 270…wod 39rx


  25. Tuesday

    BS: 315×3/ 275×5 / 285×5 / 285×4
    WOD: 23 RX

    Very humbling back squats today. Way off 1RM at test out of last strength cycle 5 months ago. Unfortunately today was the first time doing back squats since then…life. Consistency is key!

    Jason


  26. BS 275×5

    Wod 35 reps rx


  27. Back squat: 125, 125,125,120
    Accessory work ✔️
    Skipped WOD in preparation for one hr OLY work with Kayla. She stomped me into the ground.. Oh and we pretty much held the fort down while a storm tried to blow away the building. Don’t believe any stories Kayla may tell about me being scared. Not true.


  28. Tues
    160×5 backsquat
    Yes to accessory (both)
    Too chicken to RX on the work,
    Ended up with 35 reps at 85


  29. Wednesday; Bench row 185×5, 195×5, 205×5, 215×5
    Bar bell curl 8@45, 6@45, 6×65
    WOD: 11:27 RX bad time for a WOD that had 2 actions I feel pretty strong in (power snatch, T2B) there is no love with me and wall balls. Disappointed in my sloppy execution on power snatches. Unbroken on T2B.


  30. Wednesday
    Pull ups + 106 x 5 was heaviest set
    Wod 9:50 rx


  31. Wed:
    pull-ups: +10 x 5 x 2, +12.5 x 4, bw x 5

    work: 15:07 rx – all t2b unbroken, but haven’t done 65lb snatch in awhile and thought I’d see how I’d do…last one done


  32. Wednesday

    Pull-ups: +38 lbs
    WOD: 9:00 rx


  33. Pull-ups – BW, +5, +7.5, +7.5(3)
    Accessory ✔️
    Work – 11 something scaled


  34. One hour of OLY accessory work
    Pull-ups: +5, bw,bw,bwx3
    Accessory work✔️
    Did not do WOD


  35. Wednesday
    Pull ups: BW
    Wod 12:15 k2c

    Jason


  36. Pull-ups +38 Vest and 5 lb plate. X5

    Accessories check

    WOD- 10:24 RX. Lungs! Must find more lung capacity.


  37. pull up stuff
    wod 14:09 60# snatch. k2c.


  38. PU BW + 60 lbs…… Wod 10:42 85lbs


  39. Andrea
    Pull Ups BW+7.5lbs (I’m 157, by the way. Not sure how that happened)
    WOD 7:40 Rx HOWEVER, I did not do yesterday’s stuff, so wall balls all went unbroken. My legs were solid. That saves time.


  40. Thursday Bench Press
    235×5, 240×5, 245×2, 230×5
    WOD : 3 ON 1 OFF
    ROPE 253
    ROW 40
    KB 99
    AD 30


  41. Thurs:
    cgbp: 100 x 5 (struggled), 95 x 4, 85 x 5, 95 x 4 – weak today
    hr: 273
    row: 41
    kb: 100
    ad:23


  42. Bench: 225
    HR: 211
    Row: 47
    KB: 52
    AD: 25
    I was toast and legs were really feeling crushed still from Tuesday…thats my excuse for poor KB and AD numbers.

    Jason


  43. Thursday

    Bench Press: 165 / 175 / 190 / 200×3
    WOD: Heavy Rope=340 / Row=54 / KB=100 / AD=50


    • Good numbers Brian


  44. BP 5 @ 215, 3 @ 220, 5 @ 205, 6 @ 185. Last weeks max 5 was @ 215 also. On SP and BS I can keep pressing harder and lifting more weight, but for some reason once my chest gets tired I get stuck…frustrating.

    HR – 253
    Row – 50
    KB – 85
    AD – 40


  45. BP down at 82×5. (87×4).
    HR 253
    row 34? (my new better technique is making me go slower so i may have to revert to bad habits)
    kb 74
    AD 32.
    i ran into dunkin donuts to grab my dad a bagel immediately after this workout. i was still sweating and likely looking nauseous. cue old guy: “girl. let me buy you a doughnut.” made my day. (i declined.sadly)


  46. Andrea
    Bench Press 110×5
    WOD
    Heavy rope 292
    Row 50
    Kettle bell 125
    AD 42

    I’m taking the to kids to FL to visit my mom this weekend. I’m bummed to be missing team games! Seriously, this is really fun!!! If you are on the fence, just do it. You will have a great time.


  47. Friday deadlifts
    265×5, 275×5, 285×5, 295×5
    215 shrugs, 155 stiff leg deadlifts
    WOD 8:10 RX. 3:41 row setting 8. Unbroken on the thrusters


    • I figured you went unbroken. You are an animal.


  48. Friday

    Deadlift 315, 315, 325, 335×5
    Wod 9:17rx


  49. Friday
    195 for Deadlift
    Yes to accessory work
    Work 10:49 @95

    Maybe Rx next time


  50. Friday

    DL = 295×5
    WOD = 10:39rx


  51. DL 345, 355, 365 x 5, 375 x 4…..CGBP 185 x 5


  52. DL 265,275,285,295 x 5

    WOD 9:19RX

    My apologies to all Afternooners that were forced to witness my muscle cramp agony after that. It was wretched!


  53. DL 235×5
    WOD: 8:05 Rx


    • Dang! Great EVERYTHING 🙂



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