WOD 3-7-13 Thursday

1. Strength: Back Squat        

  • 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.

Hidden Passions

AMRAP 9:

  • 12 Deadlift
  • 24 Pullups
  • 36 Walking Lunges

Rep scale:        Rx: 12-24-36     1. 10-20-30       2. 8-16-24         3. 6-12-18

Dead lift load:  Rx (275,185) 1.(225, 150)  2.(185,125) 3.(135,95) 4.(95,65)

Jim B is back!!!

Jim B is back!!!

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18 thoughts on “WOD 3-7-13 Thursday

  1. High bar back squat: 265 (6)
    Skipped the metcon so I had something left for 13.1
    I stuck around for the 6:30 and did mobility. I also lamented, I mean strategized with Charlie, Meg, Tan, and John about 13.1. 165 will be fun!

  2. Back Squat 80# (12)

    Sweet Nothing
    3+31
    scale 6/12/18 95# and ring rows
    Ahhh 6:30…much better….(poke poke Pam mwahaha)

    Thanks to the 630 am Dream Team for help with my pull-ups :)

  3. 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec.
    Just did the pulls: 135,145,155,165,175,185,195

    7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk – heaviest possible, rest 60-90 sec.
    Didn’t do the jerk: 155,165,175,185,195,205(fail vertical high hang clean),205(PR high hang clean)

    1 minute ME Muscle-Ups
    *Rest 1 minute
    3 rounds for time of:
    5 Wall Walks
    75 Double-Unders
    5 Push Jerks 185/125#
    *Rest 1 minute
    1 minute ME Muscle-Ups
    Bar Muscle-Ups: 7 and 6
    Scaled to 20 push-ups (wall walks) and 5 dumbbell power cleans @60 (push jerks), 6:45

    5×5 dumbbell bench row @70

  4. Back Squat week 2 110 (17 E1RM 172 (don’t have a true 1RM and my estimates continue to be low for wendler
    Hidden Passions: 2 +18 (155# DL & 9 pull ups)

  5. Wendler Shoulder Press: 30,35,45,50,60,65 (6)
    E1RM: 78, right in line with actual of 80.

    Hidden Passions: 2+2; 9 pull ups and 165lb DL. Some PU where questionable. Doing pull ups in a WOD is very different and much more difficult than when I do them after a WOD w/density training.

    Practiced snatch form with DT and Elizabeth post-WOD.

  6. Back Squat week 1: 40, 50, 50, 60, 65, 80, 90 (11) E1RM: 122.5… seems about right
    Hidden Passions: 2 +15 (115# DL & 12 pull ups)

  7. Back squat week 1
    85,110,130,140,160,185(20)

    Was using numbers from the crossfit total of #240 which I guess is low

    WOD 1+25
    #185 DL have to work more on those pull ups!

  8. Back Squat week 2; 160 for 10 estimated 1RM at like 212.
    WOD 2 rounds even. subbed ring rows for PU. Not messing with my shoulder with opens here :-)

  9. Wendler Front Squat (Week 3)- Finished with 160 (9)

    Amrap 9: 2 + 1 225#
    12 Deadlifts
    24 Pull-Ups
    36 Walking Lunges

    Wendler Bench (Week 4)- Finished with 95 (5)

    Make my own WOD day: 3 + 6
    Amrap 9
    6 Bar Muscle-Ups
    12 Push-Ups
    24 Ab-Mat Sit-Ups

    Thanks to John for helping me with my overhead squat technique and teaching me how to stretch out my shoulders, definitely need to work on mobility!

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