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WOD for Tuesday 10/25 and Wednesday 10/26

October 25, 2016

Tuesday

Strength A- Snatch Grip Deadlift  10-8-6-4-2 .  Try to ascend in weight every set,

Strength B- Single Leg Romanian Deadlift 3×8 r & l.  Use a db or kb.

Work- Row 500, run 400, 300 heavyrope singles, 200 m backwards run, 100 airsquats.

Wednesday

Strength A- Single Arm Dumbbell Row 4×8   r & l.

Work- Sprint Training:  4 attempts for cumulative time.  1 lap Sled push, 8 Pullups (men Chest to Bar) 12 KB Swings 70/53.

Strength B- Banded Scapular Retraction 2 x 20.

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14 comments

  1. Snatch grip deadlift
    185, 205, 215, 225, 235
    Wod 11:55 rx


  2. Snatch grip deadlifts
    185, 195, 215, 225, 255

    WOD 13:32 RX I have been tracking my 500 rows and I have been easily finishing around 1:50 to 1:55. I have found out finishing at 2:15 or 1:50 hasn’t affected my runs or anything else programmed. I will push harder on the rows to be able to improve my overall times. I’ve tracked the rows for 3 months now. It’s time to step up my game and be more competitive and improve myself overall.
    Sorry for being long winded and any grammar errors.


  3. Solo Oly work: Snatch complex: 1 pull, 1 snatch, 2 OHS @65-70 x4
    Clean complex was hurting my ankle so I only managed to do 2 sets of 1 clean pull, 1 clean @85. Snatch grip deadlift @105 5×2. Pull ups 4×5. Sit ups X100. (My ideal goal is to do CrossFit work 3 x a week with 3x a week Oly programming. End results hopefully will be increasing Oly numbers without getting fat. Strong AND lean. Follow me on my fitness pal and call me out on my lame ass diet!)


  4. SGDL: 115×10; 155×2
    Work: 10:46rx


  5. SGDL 205/285…..wod 14:31


  6. SGDL 185/335…..wod 17:10

    Jason


  7. 175/305

    WOD
    12:34


  8. Wednesday wod
    1:03, 1:03, 1:06, 1:09 = 4:21 rx


  9. Wednesday WOD:
    Times. 1:15, 1:05, 1:24, 1:36 = 5:20 RX
    I had was really slow and couldn’t even string 8 in a row.


    • Suppose to say “I was” leaving out Had.


  10. Wed:
    times were b/w 1:12-1:15 total time = 4:53 scaled kbs

    Tues:
    2 hr tennis practice


  11. Weds: 5:02rx but I do think I had a few kb swings that were short


  12. Solo work: hang snatch 5×3 @ 65, power snatch 5×3 @65-70. 10 min max effort on row: 105 calories.


  13. 6:00rx ….1:06, 1:14, 1:50, 1:51



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