8/7 wod
People that write competitive workouts have a “way” of writing them (a signature, if you will). There are little things in the way you program that become part of the way you program shit for your athletes. The person writing the workouts has a goal in mind for his competitors, gives this work to their athletes, watches/coaches/gets feedback and then they will adjust accordingly—all in an effort to stay focused on that goal.
By now you are wondering “why the HELL are you telling me this shit—just write me an F’in workout!!”….Long story short—I’ve seen my signature somewhere else. I’m not a fan. I dont generally care what people do with my workouts, but I offered you help a long time ago—you didnt want it. So, go get inspired somewhere else.
Enough of this drama shit.
A.
Bench 5set x4rep 75%
B.
Run 400m
then;
Amrap 6min
Bar Muscle Up x2
Box Jump x8 (30/24)
Rest 5min
C.
Run 400m
then;
Amrap 6min
Push Up x10
Push Press x8 (115/75)
enjoy.
August 7, 2012 at 10:03 am
As a former business owner and creative mind I too, hate that shit with a passion. I had some un original, non thinking tool steal our ideas, our recipes and our way of doing things…but I got over that knowing that fool lacks the intelligence for true creative thought and would never have it. The people who take and call it theirs are moochers….my advice, is eff-em!!!
No bench available and I did a ton of pushups on Sunday and I’m still sore….but I tried
A- lying on flor press with 205 5×4
B- my pull up bar only has a ~1′ clearance. So I did this amrap with a 20lb vest on
2 strict pull ups
8 30″ box jumPs with vest
7 rds
C- as rx’d 5 rds
August 7, 2012 at 10:21 am
Maybe it’s time to revisit password protecting your creative genius Aaron! Appreciate all your hard work bro.
August 7, 2012 at 2:36 pm
A) 275#*5*4
B) 8+7 box jumps
7+8 pushups
August 7, 2012 at 8:42 pm
A) 235# 5×4 – gotta work on bench strength
B) 8 rds + 2 MU’s
C) 6 rds + 10 push ups
August 7, 2012 at 9:54 pm
A.
10 rds of 6 reps of bench press on the min at 205#
B. I did it wrong i did it as an amrap with the 400m run included so I got through two full rds + 400m run in 6 min
X2. 2 rds 60 sec work w/ 60 sec rest between movements of:
-75lb thrusters
-pullups
-Row (cal)
-Burpee
scores
rd 1- 22,40,22,12
rd 2- 22,40,20,13
X1. 14:03
August 8, 2012 at 9:01 am
Went to Coffee’s for oly work so I’m WOD’n a day behind.
Oly work: drop snatches, squat snatches, power snatches, squat clean and jerks, front squats, thrusters for 1.5 hrs. Mostly sets of 5 at moderate weight
B. This am and haha, I did it like Dan (followed his writing on white board)
2 rounds (w/400s) + 400 run but came in after the 6 min clock stop. 30″ box.
More to come this afternoon…
August 8, 2012 at 7:02 pm
A. 5x4x135
C. Rx 6 rounds 9 push ups