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WODS for the week 6-27 to 7-1-16

June 27, 2016

FIRST,  please be advised that Kayla is away on Thursday and therefore, Olympic Lifting will move to Tuesday @ 7pm for this week.

Also- Monday, while technically challenging, is on balance less work than most Monday’s in this training block, therefore Tuesday is slightly harder than typical.

Monday-Short Duration, High Speed

3 attempts (minimum) for single best time of the following:

Fitness Athletes–  5 Burpee Box Jumps to 30″/24″, 4 Chest to Bar Pullups, 3 Cleans @ 155/105, 2 Shoulder to Overhead @ 155/105, 1 Lap Sled Push @ + 115/+75.

Competitors– 5 Handstand Pushups, 4 Cleans @ 185/125, 3 Ring Muscle Ups, 2 Split Jerks @ 185/125, 1 Rope Climb.

Tuesday- Technique

10 mins Row Technique Review and Practice, then:

JACKIE-  for time.  1000 m row, 50 thrusters @ 45/35, 30 pullups.

Wednesday-  Weighlifting

Deadlift- 10-8-6-4-2.  Go up Every set.

Dips (bar or ring) 4×8 @ 2-2-1-2.

Accessory TBD.

Thursday-  Olympic Lifting

10 Mins- Technical review of the Hang Clean

10 Mins- Establish your 1 RM Hang SQUAT Clean

For time- 15 Clean and Jerks 135/95,  run 1 mile, 15 Clean and Jerks 135/95

Friday- Long Duration

For time: 100 doubles, 90 Air Squats, 80 Situps, 70 Pushups, 60 KB Swings, 50 Box Jumps, 40-0 M run, 30 Push Press @ 95/65, 20 Burpees, 10 Deadlifts at 275/185.  Should look familiar….

 

 

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18 comments

  1. Monday : Comp 1:35 scale Ring Muscle ups to 9 C2B. tried the 1st round to complete rings but failed to many times.
    Monday Fitness : 1:14 RX would like to try this one fresh. FUN & FAST


  2. Monday: Fitness 1:30 rx; splits were 1:40, 1:30, 1:37


    • Weds
      DL: 125 / 145 / 165 / 185 / 205
      Bar dips, practiced a few ring dips


      • Fri: 30:35rx, a little over a minute slower than last time


  3. Monday comp 2:40 rx
    Fitness 1:49 rx


  4. Monday:
    fitness @ 95lbs: 2:33, 2:37, 2:27 (with step-ups)
    most of my time was on the box jumps


  5. Monday

    Fitness – 3 attempts
    1. 1:14
    2. 1:13
    3. 1:11


  6. Attempted competition (with bar MU) and popped my chin on my first split jerk. DNF.
    Second run I was afraid to do the same thing so I never popped the bar up hard enough to get the SK more than once. Would have been on pace for a 1:40-14:5.
    Switched to fitness for my 3rd run and got a 1:06


  7. Fitness 1:33, 1:44, 1:56


  8. monday. worst. always.


  9. Fitness Rx at 1:30

    Splits were 1:42, 1:32, 1:30


  10. Fitness – best time was 2:15 with scaled box jumps @ 20″ and band assistance on pullups.


  11. Fitness 1:27 w/24″ box

    Jason


  12. Wed:
    deadlift: 105, 125, 135, 155, 175
    2 skinny bands on the bar dips

    I left some hot peppers freshly picked from my garden. Please help yourself!!


  13. Wednesday
    Deadlift 235, 255, 275, 295, 315
    Ring dips body weight


  14. Wednesday
    Deadlift 275, 325, 345, 395, 435
    Ring dips body weight
    Jason


  15. Friday 24:28 rx


  16. Friday: 25:05 RX



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