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WOD for Wednesday 6-8-16

June 8, 2016

June 8th, Wednesday (Weightlifting)

Upper back/Pulling

Primary- Chinese Row 4 x 8 @ 2-2-2-2.  Perform with any mix of Dumbells, Kettlebells or a barbell.  Honor the tempo.  Focus on good contractions.

Accessory- Banded scapular Contraction. 2×20

Hip/Squat

Primary- Front Squat 5 x 2  Ascending (go up in weight if successful)– First rep at 2-2-2-2, second rep at optimal tempo (no restrictions).

Accessory- GHD Back Extension 3×8-10 reps.  Weighted if necessary.

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8 comments

  1. Ran 1st – 1 mi warmup, 5x 1km at about a 7:20 average pace, 1 mile cool down. SOMEONE come run with me, getting a lot of weird looks!

    Front squat – 4×5 at 85. Tried 105 but back is too sore
    Shoulder press – 4×5 at 55
    Chinese row – 4×8 at 55
    GHD back ext 3×10 at body weight


    • And at what ungodly hour do you do this?

      Now that I don’t have to drop kids off in the morning, I may try to join you. However, I will be wayyyyy behind you, so you still may get a lot of weird looks!


      • 6am


  2. chinese row: 4 x 8 @ 65lbs
    criss cross banded scapular: 2 x 20
    front squat: 2 x 2 @ 85lbs, 2 x 2 @ 95lbs, 1 x 2 @ 105lbs
    handstand walk practice – got about 1 ft – baby steps, literally


  3. Chinese row 95 lbs
    FS 185,225,245,255,265


  4. FS 265


  5. Ski- 3 sets of 10 cal
    Cleans & thruster 3sets @95/115/135
    4sets of 8 @53lbs Kettlebell Chinese row
    Front squat @ 135/185/235/285/356

    PR 356 FS second place


  6. Front squat – 140



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