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WODs for the week of 5-9-16 to 5-13-16

May 9, 2016

This is your last week of sets of 5.  Next week the final phase (4×3) begins.  If you missed any sets by 1 rep last week (as in, you got 4 reps and missed the fifth)  THAT would be where you should start this week.

MONDAY

A) Shoulder Press 4×5.

B) Top Half Shoulder Press

C) WORK- 30 seconds on/ 30 seconds off.  Bar comes out of a rack

x4 Shoulder Press @ 95/65

X3 Push Press @ 115/75

x2 Push Jerk 135/85

X 1 Split Jerk @ 135/85 ( not a typo.  No weight jump from pj to sj)

D) Banded Scapular Retraction

TUESDAY

A) Back Squat 4×5

B) Back Extensions 3×10  (GHD, Prone Cobra’s or Banded)

C) 3 Rounds of KELLY:  Run 400 m, 30 Box Jumps (step ups are scaled), 30 Wallballs

WEDNESDAY

A) Pulling Action 4×5

B)  Dumbell/KB Chinese Rows 3×8  (If you Chinese Row in A, add an incline)

C) Bottom Half Chinups 3×3

D)  Tabata Intervals  –  1) KB Swings  2) Burpees

THURSDAY

A) Bench Press 4×5

B) Close Grip Bench Press 3x 6-8 reps

C) Single Arm DB/KB Incline Burnouts

D) 10 Minute AMRAP –  2 Rope Climbs, 4 HSPU, 8 Pistols (alternating)

FRIDAY

A) Deadlift 4×5

B) Snatch Grip Deadlift 3x 6-8 reps

C) Snatch grip Static hold for max length at heaviest B.  x2 Attempts.

D) Modified CFG Open Workout 16.1  AMRAP in 12 minutes.  8 Overhead Reverse Lunges, 8 Bar Facing Burpees, 8 Overhead Reverse Lunges, 8 C2B Pullups.  Lunges @ 95/65.

Get your 3 person teams together for the Firefighter Fitness Challenge ASAP.

 

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35 comments

  1. Monday Shoulder Press
    155×5, 160×5, 165×5, 170×1. I went backwards from last week. Shoulders are sore from surfing…well a lot more of paddling than catching any good waves.
    WOD: @95 SHOULDER PRESS 20, 12, 10, 6
    @135 PUSH PRESS 5, 7, 6
    @135 PUSH JERK 5, 5
    @135 SPLIT JERK 4. TOTAL 80.
    I did not pay attention carefully this morning. I jumped to 135 on the push press instead of 115.


    • THIS morning?


      • Surf? Saturday & Sunday. Small Long board waves.


  2. Shoulder press heaviest set of 5 was 140
    Wod 68 rx


  3. SP
    5 @ 145
    5 @ 150
    5 @ 155
    5 @ 160
    3 @ 165
    Wod 94


  4. Heaviest 5 @ 176.

    WOD – 76 RX


  5. sp: 77 x 5, 80 x 5, 82 x 2, 80 x 5
    work: 50 rx – 30 in the sp & went downhill from there

    7 straight days of tennis this week starting today


  6. SP 70×5. i need better form on these.
    accessory.
    Wod 45rxd. I have a giant bruise where the 85# came slamming down on my clavicle. it was a surprise.
    i’m glad i went rxd but i really struggled through this one.


  7. SP – 82×5 not much improvement from last week.
    Work – 55 RXd


  8. Shoulder Press = 75, first time in several weeks
    Work: 64, kept weight at 65, easing my shoulder back in and still felt plenty hard!


  9. SP- 63×5
    Accessory ✔️
    Work- 46…55lb sp & pp- 65lb pj & sj


  10. SP
    90-95(3)-90-92(3). Wtf.
    Wod 63 rxd


  11. SP 135…..wod 61rx


  12. Push press 4×5 heaviest set of 5 @ 80
    Snatch complex (1 from knee,2 from hip) x5 @55
    2 clean+2 jerk x5 @75
    Snatch pulls 3×3 @75
    Clean grip RDL @115


  13. Monday
    SP at 92
    Access, check.
    Work: 90 (@65,65,75,75)


  14. Tuesday Back Squats
    255×5, 265×5, 275×5, 280 x4
    WOD 18:39 RX . Glad it’s only 3 rounds


  15. Tuesday wod 15:13 rx


  16. Hey my name’s Meg and I’m the new girl. I met Kelly today…not a nice chick. The company ya’ll keep is questionable! Licking my wounds and will see what Thursday brings:)


    • You haven’t meet her friend Fran yet! Not a nice lady


      • One step at a time, Larry. I’m kinda shy;)


    • Welcome, Meg!! I’d like to say it gets easier…but it doesn’t. You just get better.


      • Thanks Whitney:)


    • Meg, comments are great! Recordng scores is essential. Great start. Keep it up


  17. Kelly 16:12


  18. Kelly 19:08. I probably could have pushed harder. But I only had 3 no reps on wall balls which is pretty good for me!


  19. Tuesday: back squat 155×5
    Kelly: 14:27rx


    • Wow! Great time


  20. Tough morning…. I just love legs… just kidding
    BS 235 X 5 should have went higher
    Wod 17:24

    Jeff shared some insight with me today that my bench is better than my back squat… man that hurts… I need to get serious about these legs


  21. BS 280×5 295×5 275×5 ran out of time for 4th set.
    Next week start at 285.

    Kelly…How I hate Kelly…246 reps in the 20 minute cap. I just couldn’t breath on the runs (jogs/walks really after first round). I just can’t handle the heat…Very disappointed in myself here. Box jumps and wall balls went relatively well…if I could just run every round.


  22. Back squat 130×5(previous 1rm)
    Front squat 3×3 @105
    Touch and go c&j 6×3 @75-85
    Snatch push press 5×3 @55


    • Touch and go split jerks- no cleans


  23. Tuesday was a good day
    *PR Back Squat @430 taking 2nd place on the leader board.
    *Completing HELEN withe a score of 11:25 over a minute faster than last attempt (12:45).


  24. HBBS 275lbs…..Kelly 254 with step-ups


  25. BS = 225 / 245 / 255×3 / 245×4
    WOD = 18:27rx


  26. Tuesday: bs:135. Wod: 14:52, sub wall balls for 20lb. Weighted squats



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