WOD 3-5-13 Tuesday

1. Strength; Shoulder press   

  • 5 x 40%             
  • 5 x 50%             
  • 3 x 60%             
  • 3 x 70%             
  • 3 x 80%           
  • 3+ x 90%       

 20 min cap

Percentages are based on 90% of your 1 rep max. Sets 1 thru 3 are warm up sets. Sets 4 thru 6 are working sets.  Set 6 is a max rep set.  After completing your max reps, use the 1 rep max calculator to determine your 1 rep max.

2.             OTM x10   

  • Even minute between  5 -10 Strict Pull-ups unbroken no kipping
  • Odd minute between 5-10 strict dips unbroken no kipping

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26 thoughts on “WOD 3-5-13 Tuesday

  1. From last night with my strongman club:

    1. Max out Deadlift @475# (20# pr)
    2. 6×4 Deadlift @ 315#
    3. A. 3×4 1-arm Dumbbell Clean and jerk
    B.3×6 weighted pullups @ 20#
    4. For time:
    20 burpees with 10# dumbbells
    50 Kettlebell swings @ 2 pood
    -score- 3:06
    Then immediately after 30 second max prowler push
    -made it 100 feet

  2. Press: 135×7
    EMOTM: strict pull ups (odd) & strict dips (even) for 10 minutes
    7,7
    7,7
    5,5
    5,5
    4,4
    Wow, those stricts got hard!

  3. Press (week 1): 16 @45#
    OTM: 5 Ring Rows/5 bar dips with a green band
    Getting REAL SICK of doing RRs but I can’t friggin get a pull-up. My arms just can’t get my big ass above the bar, not even with 2 bands.

    Here is the recipe for the Almond Joys I brought to the potluck for anyone interested and no, the irony of posting complaints about my ass right above a dessert is not lost on me. Enjoy!

    http://friskylemon.com/2011/10/31/happy-halloween-healthy-almond-joy-bars/

  4. Press Week 2: 55, 70, 85, 100, 110, 125 (10) ERM:166.5
    Thanks for helping me get 10 Brian. Always great lifting with you.

    Strictly Speaking (trying to help John name the WODs)
    6+6 all rounds

  5. Press: 125 (10)
    Strictly speaking: 5/6, 5/7, 5/7, 5/7, 5/12

    When are people planning to do the Open wod this week? For me its either Friday at 6:30am or Saturday morning at 8:30?

  6. Press Week 1: 25,30,40,40,45,55 (11) ERM:75
    OTM: red band parallel bar dips/blue band PU
    11/6; 11/6; 8/6; 8/6; 8/6
    Need to switch to red band strict PU and no band dips.

    • AtWork( rounds=5 ) = ~48
      {
      Run( TREADMILL, METERS_800);
      AirSquats(80);
      HandstandPushUp( AB_MAT + ONE_INCH_PAD , 8 );
      PullUpStrict(8);
      BarDips(8);
      }

  7. At work:
    Wendler shoulder press week 2 (lowered weight by Bucky’s advice): 80, 90, 100(8)
    Strictly Speaking (pull-ups/ring dips):
    10/10
    10/10
    10/10
    10/8
    8/6

  8. I bet you’ll get 9 or maybe even 10 reps at 100lb in 4 weeks! keep it up Ilya! awesome numbers on “Strictly Speaking” as well!

    5×3 Front Squat @70%, 60 sec rest between sets: 230 (this was supposed to be at 75& -_- read it too quickly)

    1RM Power Clean: 240 (PR #5) Was so effing pumped!! I yelled in the gym and got some stares hehe

    10X1 First Pull (pause 3 seconds at knees) + Hang Snatch – heaviest possible, rest 60 sec.
    Did 2nd pull instead of hang snatch 155(6),175(4)

    3 minute AMRAP of:
    Burpees (to a 6″ target)
    *Rest 2 minutes.
    5 minute AMRAP of:
    30 Double-Unders
    15 Power Snatches 75/55#
    Burpees (w/o a target): 67 (surprised I got this many and was extremely pleased considering I got 90 in 7 minutes in the opens last year…)
    AMRAP 5: 3+10 scaled to only the bar

  9. Press: 55×9
    EMOTM: strict pull ups (odd) & strict dips (even) for 10 minutes
    used red band for dips
    6,10
    5,10
    6,10
    5,10
    5,10

  10. WENDLER PRESS
    50, 65, 75, 90, 100, ( 115 for 9 reps)

    STRICKED
    PULL UPS 8, 9, 9, 7, 5 =38
    RING DIPS 9, 9, 8, 7, 5=38
    Vitti you make me laugh

  11. Wendler Back Squat:
    200 (2), 225 (3), 255 (10)

    Snatch 2,2,2,2,2 (tng)
    105, 115, 125, 135, 145

    3min
    Max wall balls
    (85)
    Rest 1 min
    3min
    Max double unders
    (195)
    1min rest
    3min
    Max box jumps (30″)
    (47)

  12. Wendler Squat- Finished with 200 (5)

    OTM 10

    54 Ring Dips Rx
    31 Pull-Ups Rx

    Thanks to Joe for helping out Kelsey on the press! She had a great time and liked CrossFit alot!

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