7/16 wod
So, two-thirds of the CF Games final was my Friday workout…I would say “wow, thats cool”—but really, no one gives a crap. Time to get to work…
A.
Front Squat 5set x 2rep 95%;
then, attempt 2set x 1rep 100%
*if you fail the first 100% attempt, dont attempt #2
B.
5rd for time:
Pwr Snatch x5 (155/110)
Wall Ball x15 (20/14)
Rest 4-6hr
C.
21-15-9
Thruster (95/65)
Row (calories)
Burpee
enjoy.
July 16, 2012 at 12:18 pm
A. 95×5, 135×5,185×5, 275#(5×2) 290×1 300×1
B. 6:54 – had to scale the pwr snatch to 135. I WILL get better at freakin snatches!
July 16, 2012 at 9:36 pm
are you still doing your 5-3-1?
tomorrow try and hit a PR on your snatch. you should be over 175–you threw that up pretty easily when I was in NC.
July 16, 2012 at 5:51 pm
A) 230*2*5. 245*1*2
Max is probably a little higher went off old max.
B) had to scale to 135# 8:17 wasted time having to chase wall ball rolling down ramp at fire station. So I had to throw in a 100m sprint in during round 3. Hahaha
July 16, 2012 at 9:41 pm
for the next few weeks, go ahead and use 245 as your 1rm. In about 3 weeks I will want you to hit a Max Effort front squat. Today would have been a good day to do it—I just didnt think of it.
Also, if you dont mind–post how you got up to 230lb (like Slater did above). I’d like to see how much work you did to get there.
July 16, 2012 at 9:53 pm
Ok no problem
July 16, 2012 at 10:21 pm
good to see you on board man!!
July 16, 2012 at 8:43 pm
C. Rx’d and unbroken – I think it was maybe 5 or so minutes. The clock started and then quit, not sure why. Then I did 15 muscle ups.
July 16, 2012 at 9:34 pm
Good work, bro.
July 16, 2012 at 9:07 pm
8:47 not as much rest as I wanted felt sluggish
July 16, 2012 at 9:34 pm
yeah, these rest intervals are important. You actually did a lot of work in a short period. Good job.
July 16, 2012 at 9:54 pm
At the firehouse had to work around running calls but good workout.
July 16, 2012 at 9:14 pm
Sorry fat fingers 9:41 was my time
July 16, 2012 at 9:49 pm
Well you both beat me!! Had to to “B” 1st due to equipment availability
B. 9:27 snatches scaled to 95#
A. 5 x 2 @ 145
1 x 1 @ 165 failed (max is 185) legs were toast after WB
July 16, 2012 at 10:37 pm
(2:15p.m.)
A.
-warmup sets
95×5
135×2
185×2
225×2
255×2
295×2
-work sets
305×2
315×2
325×2
335×2
345×2
365×1 (previous 1RM fail)
-did this one first with Mary
(3:00p.m.)
C. 9:47
-I guess I missed the whole rest thing
(3:30p.m.)
B. 9:14
-added CF Smyrna’s wod
(8:30p.m.)
D. 10,9,8,7,6,5,4,3,2,1 of:
-Deadlift (305#)
-Bench Press (185#)
-Clean (155#)
had to change the weight on the deads and cleans Time- 22:43
July 16, 2012 at 10:38 pm
change the weight from 305 to 155 each round that is
July 17, 2012 at 7:45 am
Damn! you put in some work today!!
…it must have been the shoes…
July 17, 2012 at 9:28 am
Fo Sho
July 17, 2012 at 10:49 am
A- 215x5x2, 235x2x1 starting to feel better with these moves. In the past I didn’t do much squatting.
B modified. 2 rds in 17:30
5 95lb single R arm snatches
100lb R arm only farmer carry 75 yards
5 95lb single L arm snatches
100lb L arm farmer carry 75 yards
7 HSPU