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WOD’s for the week 6-20 to 6-24-16

June 20, 2016

Big Thanks to the ten athletes who came out for team games this past Saturday.  3 Guests and late joiners Jeff and Brad saved the day.  That was a fun one for me as well!

 

Monday– Intervals

2 on, 2 off x 3 of each interval couplet.

A) Airdyne 60 seconds for max calories, Deadlift 60 Seconds for max reps @ 185/125.

B) Row 60 Seconds for max calories, Bench Press 60 seconds for max reps @ 115/75

C) 5m Shuttle Run 60 seconds for max reps,  Snatch from the hang 60 seconds for Max reps @ 75/55.

Tuesday– Technique

10 Minutes of Kipping Swing Instruction OR 10 Mins to establish max number of unbroken sets of pullups.  Men 7, Women 5.  Fitness Athletes-Chin above.  Competitors-Chest to bar.

10 Minutes Double Under Practice/Instruction  OR  Fitness Athletes- Annie 50-40-30-20-10 Doubles/Situps for time.  Competitors- FLIGHT SIMULATOR 50-40-30-20-10 UNBROKEN doubles for time.

Wednesday– Weightlifting

Strict Shoulder Press 10-8-6-4-2 for load.  Go up in weight every set.

High Bar Back Squat 10-8-6-4-2 for load.  Go up in weight every set.

Accessory work, to be determined.

Thursday– Olympic Lifting

10 Mins Tall Snatch for technique.

Then. 5 rounds  for time of-  9 Snatch Grip Deadlifts,  3 Hang Power Snatches, 6 Overhead Squats @ Fitness athletes 95/65, Competitors 115/80.

Friday–  Long Duration.

4 rounds of 40 KB Swings, 30 Wallballs, 20 Burpees, 10 Box Jumps 30/24.  Rest 3 mins between rounds.  Score is total time including the rest periods.

 

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20 comments

  1. Correction: I snapped a pic of the board as I walked out. Don’t know why I wrote 102 on shuttles, but that should say 84. Wish I was that fast, but apparently just out of breath and hallucinating! I’ll fix it tomorrow. Sorry!


  2. Monday : after coming back from a 3 day short vacation, eating horribly bad, drinking way way to much…I paid the price this morning! Only threw up once in my mouth.
    In order:
    Run/snatch 74/52
    Bike/deadlift 42/51
    Row/Bench 49/61
    I feel detoxified and I feel like CRAP


  3. In order:
    Row: 16,17,18 = 51
    Bench at 65: 14,12,10= 36
    Shuttles: 28,28,28 = 84
    Snatch : 6,10,11 = 27
    AD: 14,15,14 = 43
    DL at 105: 11,11,13 = 35


  4. Monday
    AD/ deadlift 69/56
    Row/bench 60/61
    Shuttle run/snatch 69/60


  5. in order – all rx:
    row: 49
    bench: 31
    shuttle: 72
    snatch: 31
    ad: 35
    dl: 39


  6. In order:
    AD/DL RX- 38/48
    Row/bench @65- 37/32
    Shuttle/snatch RX- 72/27


  7. Monday – in order of completion

    Shuttle Run / Snatch = 85/62
    Airdyne / Deadlift = 55/48
    Row / Bench = 56/53


  8. Monday, in order of completion…

    Row/Bench – 60/57
    Shuttle/Snatch – 68/48
    AD/DL – 52/32

    Moved slower than I would’ve liked on #2 and #3 due to back spasms yesterday.


  9. Monday:
    SR 85 HS 56
    AD 67 DL (will check board but I think 59)
    ROW 52 Bench 39


  10. Tuesday
    Flight simulator 5:20
    Chest 2 bar 13 sets


  11. Tuesday : DNF on the comp DU. Made it to 41 then questioned my counting then lost it!! Tried again, again and again but failed. Lost my r rhythm


    • Hit the send button by mistake.
      C2B finished 10 rounds before I ripped my left hand. Stoped there. I only had 45 seconds left.


    • Looked up last time I’ve finished 9:09 on the flight simulator


  12. Tuesday:

    Flight simulator: DNF – super disappointed in this! I’ve gotten this once in 3:36. Now I’m determined to be able to complete this consistently!

    c2b: 8 rounds and ripped my hand with 2 minutes left. Happy with the 8, but was trying for at least 10.


  13. Tuesday

    Flight Simulator = 2 attempts (both with all rounds unbroken)
    1. 1:46
    2. 1:45

    Pull-ups = 11 rounds


  14. Did 95 lb chinese rows instead of pull-ups due to elbow/shoulder injury. 12 rounds of sets of 7 completed in 10 minutes.

    Annie 8:54

    I know its not saying much but this is a PR. First time using and Ab mat and that blew significantly and really slowed me. I went ahead and actually skipped the post WOD shower today for fear of Post Annie Ass Blister Burn. I will just confine myself to my office for the rest of the day so no one has to smell me.


  15. Tuesday
    Annie 6:54



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