Wednesday, February 6, 2013

Thursday 2.7.13

Jessa.
1. Snatch
3 x max reps tng at 80% of 1RM
These can be power or squat.  Rest as needed between sets.

2.  Front Squat
1RM

3.  "Lynne"
5 rounds of:
max reps of Body weight Bench Press
max reps of Strict Pull ups
-No rest between movements.  
-Rest 3 mins between rounds.
-if the pull ups go below 10 reps for any round turn them into kipping pull ups.

4.  Burner
4 RFT:
12 Cals on Rower
6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.

42 comments:

  1. Distance for subbing runs for rows?

    ReplyDelete
    Replies
    1. Since it's a burner and suppose to be a relatively short time frame (2-6mins), i would say to sub 200m runs

      Delete
    2. that would make the wod to long and defeat the purpose of a "burner"

      Delete
    3. Crank her up as fast as you can and go for the 12 calories.

      Delete
  2. 1 - 155 x 4-4-4 (1st rep power then slowly lower and lower to a squat)

    2 - 315, had plenty more but was getting short on time

    3 - 8/12, 8/10, 6/10, 5/6, 4/10 (kipping)

    Did this on the 3:00's due to time.

    4 - not today, things were taking too long

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  3. 1) 140 (5/5/5)
    2) 275# Old PR
    3) Lynne @ 150
    (20/20-15/15-16/10-10/10-11/10)=137 (Old PR was 122 @145 w/kipping pullups)
    4) Later...

    ReplyDelete
    Replies
    1. 4) done in 4 flat... that was a good one

      Lynne was done at body weight and all pull ups were strict.

      Delete
  4. 1. 165#, 5-5-6.... Felt really solid for all the reps.

    2. 315#, 330# F... PR is 325#

    3. 175#, 10/14, 9/13, 5/8, 6/9, 7/9...didn't have a spotter so wasn't able to max out the presses. Pull ups, strict+kipping.

    4. 4:53.... Nice burner to end the day.

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  5. -snatches @195 (about 80%of all time 1rm-245) 5,7,4 feel good about these. Haven't snatched anywhere near here in a long time

    -Lynne ish - 210 bench/strict pullups: 12/12, 11/10, 7/10. Switched to hrpu and ring rows for last 2 rounds- 16/17, 20/18. Shoulder felt ok just being careful

    -front squat-355 (5#pr), 365 faill. I have this next time

    -burner- 4:10. Wow. Went out too hard on first row but I guess that's the point!?!?!!
    Montoyas burpee box jump overs are ninja-esque!

    ReplyDelete
  6. 1. 205
    2. 365 - ties pr, (385f)
    3. Couldn't do Lynne because of AC joint sprain in left shoulder. Feeling better, but still at about 85% recovery. Did our gym's wod instead.

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  7. 1. 185- 5-5-4 squat/power snatch combo. Felt a bit jerky and inconsistent with it this Mornin.
    2. 395 (pr 405)
    3. 225# bench
    15/32
    13/30
    10/24
    10/24
    9/22
    4. 5:02 burpee box jump overs suck. Haha

    ReplyDelete
    Replies
    1. Dude that was strict pull-ups Dex?

      Delete
    2. Oh noooo I did strict to about #16-17 on each set then went butterfly. Haha my bad.

      Delete
  8. 1. Snatch
    TNG Snatch 125# 9, 6, 13 (last 3 squat)
    Snatch has improved tremendously, so happy.

    2. Front Squat
    1RM-280# 5lbs PR (Also very happy)

    3. "Lynne" 170#

    1.20/19
    2.13/10
    3.13/3+7kip
    4.11/9+1kip
    5.10/10

    Chest hurts already, depleted all of my ATP no doubt.


    4. Burner
    4 RFT:
    12 45# SDHP
    6 Burpee Box Jump Overs, 24 onto box

    2:41


    Awesome!

    ReplyDelete
    Replies
    1. Could have got more pull ups easily but I wanted to do as many strict and Ben said get to 10 anyway so I stopped at 10 if I had to kip. Should have done more now I think of it. *shrugs*

      Delete
  9. 175 5 5 3 started to rip
    275
    225 8 8 8 8 6 didn't do pull ups my biceps are fried from joking around the on the rings the other day
    4:54

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  10. 1. 3x max reps snatch @ 165#- 5,6,6
    2. 1 RM ft squat 315#
    3. Lynne @ 195#- 11/12, 10/11, 8/10, 7/8+5kip, 6/8+5kip
    4. later ran out of time!

    ReplyDelete
  11. 1. @154- 6-7-8 all power snatch
    2. 308
    3. @205...10/12, 8/11, 7/9....right trap and bicep tendon on right shoulder started to flare up. Ended the bench and finished 2 sets of pull ups.
    4. 4:58

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  12. 1. all sets 5 reps... grip was limiting factor on these... felt strong
    2.210 215(f)
    3. @ 135( a little over bw)... strict pull ups
    6/10;5/10;4/10;5/7;4/7
    4. 5:00 even
    felt good today

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  13. 1) 3 sets of squat snatch @ 135 - 5/3,3/7 (missed 4th rep in 2nd set, picked up and did 3 more)
    1 set of power snatch @ 185 - 5 reps
    2) 365# (30# PR)
    3) @210 - 13/15, 10/13, 8/10, 8/11, 9/12 (reversed my PU grip on rounds 4&5)
    4) 3:41. Thought i was gonna eat it on some of the box jumps towards the end!

    ReplyDelete
  14. 1) 3-6-5 @ 95#

    2) 180 - Probably could have done 185, but I was in our high school gym with weird squat racks - and I got nervous on 180 - so I didn't even try it (there is a bar along the side that freaks me out when I am squatting heavy...)

    3) Only used 100lbs for bench since I did not have a spot - so I didn't strain myself/max out "truly"
    Did strict pull-ups round 1-3 and 5.
    5/8 - 5/7 - 5/6 - 5/20 - 5/5

    4) My math was stupid for subbing SDHP for rowing. It usually takes me about 2-3 pulls per calorie, so I thought, "I will do 36 SDHP w/ 45lb bar per round." Before I figured out how incorrect this logic was, I was already into round 2 - so I just finished it out. Time: 8:23

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  15. M/20/5'11"/175

    1. 9-7-8 @ 160# (power)

    2. Felt something tweak in the back of my hip while warming up the FS's, so didn't continue with these.

    3. ya I'm pathetic at bench,
    - 135# for first 3 rounds, then 115# for rounds 4-5
    - 20# weight vest kipping pull-ups instead of strict

    16/23, 11/16, 7/12, 10/12, 10/10

    4. Skipped.

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  16. 1). 165 7,6,6
    2). 275
    3). 165: 21/20, 17/19, 15/14, 12/12, 13/12
    4). No time

    ReplyDelete
  17. 1. 155lb 5-6-7

    2. 375# PR!

    3. 18/12
    12/8+2 Kipping
    10/14 Kipping
    10/10 Kipping
    7/11 Kipping

    4. 5:38

    ReplyDelete
  18. 1. 175# (1. 8 reps 2. 6 reps 3. 5 reps)
    2. 310#
    3. Bodyweight 165#
    1. 25/18
    2. 17/13
    3. 11/10
    4. 10/10
    5. 10/10
    (all pull ups strict)

    4. 4:07 RXd

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  19. 1-185 (2-fail, 4, 3) was not feeling the pulling power today.
    2-325 pr
    3-84rx
    4-5:42rx

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  20. 1. Snatch TNG #125 6,6,8
    2. Front Squat #235, #245 fail
    3 Bodyweight #165
    13/14
    12/16
    11/12
    8/12
    8/11

    4. 4:48 rx

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  21. 1. 185# 4,4,3
    2. 345, 350fail
    3. 185#
    21/17
    18/15
    13/13
    11/12
    11/11

    ReplyDelete
  22. 1) 165 X 8, 10, 2(11)..botched the second rep but regrippped the bar to continue with the TNG for 11

    2) 325#

    3) Lynne - 14/10, 13/12, 12/11, 12/11, 9/10 = Total 114

    4) Burner - 3:53

    ReplyDelete
  23. M/5'9 140# 14 yrs old:

    1: 7,7,6,5 (95 lb)
    2: 185 PR
    3: 16/15 12/11 12/8 10/9 15/10 (95 lb bench, Kipping pull ups)
    4: 5:11 RX

    ReplyDelete
  24. F/25/150#
    1. @123# 4-4-4
    2. 205# did OHS instead, I haven't done it in a while and that was the lift we were doing at our gym.
    3. Body weight 150#
    8/10, 8/10, 8/7, 8/8, 8/6
    4. 5:39

    ReplyDelete
  25. M/27/235#
    1. @205# 3-6-7 used OLY lifting straps for last 2 sets.
    2. 415#
    3. Didn't do Lynne, shoulders are in agony from inflammation.
    4. 3:43

    ReplyDelete
  26. 1. 135, 5,5,7
    2.275 285f
    3. 155 20&11,15&10,11&10,10&10,7&10w/lip
    4 3:36 sub 12sdhp for row

    ReplyDelete