h1

Changes to the Wods for Wednesday and Thursday.

October 19, 2016

Just Flip-Flopping the work capacity (The “C” period) from wednesday and thursday.  People are pretty fatigued in the legs, so we’ll postpone the Overhead Squats in favor of the more mixed demand of thursdays (now wednesday’s) metcon.

 

Wednesday- Pulling Strength

A) Repeat test-in from 10-5-16. Max rep dead hang, unbroken pullups.

B) EMOM x 5:  3 Pullup @ 10% heavier than test-in.

C) 5 minutes Heavyrope for reps, 4 minutes Russian (eye level) KB swings, 3 Box Jumps (step ups are scaled today) 24/20, 2 minutes burpees, 1 minute Crossover Pushups.  Score each action separately.

Thursday- Pushing Strength

A) Close Grip Bench Press  (Grip = to your shoulder press width) 4 x 5

B) Dumbell Tricep Extension 4x 8-12.

C) AMRAP in 10 minutes:  0:00 to 5:00 Row for calories.  5:00 to 10:00 Max Rep Overhead squat 95/65.  Cals + reps = Total points.

D) Shoulder Prehab.  2 x 20 Banded Scapular retraction.  2 x 20 Resisted External Rotation.

Advertisements

9 comments

  1. Wednesday: BW 201 lbs. 14 strict pull-ups. Test in at 13
    EMOM weighted pull-ups + 22 lbs
    WOD
    Rope. 392
    KB. 91
    Box. 30
    Burp. 19
    Cross. 13


  2. Wed:
    strict pull-ups: bw x 9 – 1 more than last time
    3 pull-ups @ +10, the rest bw
    work @ rx:
    hr: 346
    kb: 90 something (first 10 were full swings)
    box: 30
    burpees: 22
    crossovers: 13

    Tues:
    Was asked if I could sub in for a tennis match in the morning. Checked the website for the workout and saw the death bike. Played the match and won. I’d take 2 hrs of running my ass off on the courts vs 2 minutes on that thing any day.


    • Correction: hr: 364, kb: 91 (for future comparisons)


  3. Wed:
    Strict pull ups: 5 bw. Had not done it previously.
    EMOM pull ups: bodyweight. missed one rep.
    Work-Rx:
    HR: 380
    KB: 71
    Box jumps: 31
    burpees: 28
    cross over push ups: 13
    (3 days post half marathon if my future self is referencing this work out-next time you better get 500 heavy ropes!)


  4. PU 12@bw+25….. emom bw+45…….jr 350, know 84, bj 24, burpee 20, PU 15


  5. Thurs:
    cgbp: 85 x 5 x 4
    work: 67 row cal + 25 ohs @ 65lbs = 92


  6. Thursday:
    225×5 x 4 sets
    WOD. 80 calories 50 OHS = 130 RX


  7. Thursday:
    205×5 x 4 sets
    WOD. 77calories 31OHS = 108 RX

    Jason


  8. Wednesday- 6 PU at BW
    Skipped wod for a 4 mile walk with Susan.

    Thursday- BENCH @ 95lbs
    Work – row 48 cals + ohs 47 =95 total



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: