1/6/14 WOD

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FUNCTION

A. 8 x 3 Back Squat @ 80%- rest 90 sec.

B. 8 min AMRAP of:

8 Deadlifts- 165/115

8 HR Push-ups

25 Double Unders

Then do…

C. Accumulate 3 minutes in Plank on Rings.

DRIVE

A. 15 minutes to build to a heavy 3RM UB Hang Snatch

B1. 4 x 3 Snatch High Pulls @ 90% of max from A- rest 60 sec.

B2. 4 x 10 Double KB Rows- heaviest possible; rest 60 sec.

C. For Time:

45 T2B

Then..

3 rounds of:

15 Deadlifts

15 Back Squats

Level I- 185/115

Level II- 225/135

*notes- the deads and back squat are the same weight. The back squat must be taken from the ground.

STRENGTH

Alactic Power- parisi speed 6am, 5:30pm (adult speed school is not just for those on the strength level, it is open for anyone)

A. 9 x 3 Power Cleans@ 75%- rest 45-1min

B. 2 x 10 Deadlift @67.5% + 1 set @ 67.5% for AMAP.

C. Close Grip Bench Press- 65%x5, 75%x3, 85%x1- rest 2-3 min

D1. 3 x 10-12 DB Bentover Rows- heavy; rest 60 sec.

D2. 3 x 10-12 RDL’s- heaviest possible; rest 60 sec.

Midline

A1. 3 x 20 GHD Sit-ups- rest 60 sec.

A2. 3 x 15 Hip Thrusters- heavy; rest 60 sec.

Posted on: January 5, 2014admin

8 thoughts on “1/6/14 WOD

  1. Invictus
    A. 255, 255, 265, 265, 275, 275
    B. 205, 205, 215, 215, 225
    C. 8, 7, 8, 6, 7
    D. :31/:10, ; 30/:12, :27/:16, :31/:11, :32/:13
    Last section all unbroken

  2. Drive:
    A. 140lb
    B. Done
    L1: 13:23rx All back squats unbroken. Forced myself to make that happen so I wouldn’t have to clean again. Very hard!

  3. Parisi speed-done
    A. 9×3@ 225#
    B. 3×10 @325#
    C. Close grip bench 265, 305, 325#
    D1. 100#
    D2. 205#

    Midline
    Done- hip thrusters, you’ll thank me later.

  4. Parisi Done
    A. 165#
    B. 210# last set 8(kinda bailed on this)
    C. 110#/125#/140#
    D1. 145# 35# plate deficit 10/12×2
    D2. 55# 12×3
    Midline
    Done with 125# on that thrust baby!!

  5. Did spin…great class!!
    A. 130#-power cleans
    B. 195#, 21 reps on last set, deadlift
    C. 100/115/130-bench
    D. DB rows-55#,12 reps each set
    D2. 145# RDL with deficit (35# plate) 12 reps each set
    Midline done. Love those hip thrusters!

  6. Did conditioning (paresis) with Emmet–had a great experience.

    A. 3 Power Clean; rest 45 X 9 –215
    B. 10 Dead, rest 2 minute, 10 Dead –275. Max effort with 275–17
    C. Bench press: 5, 3, 1. –245, 265, 285
    D1. RDL — 225
    D2- BOR — 95

    “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”–Aristotle.

    It is true that life is full of choices–us choosing to participate in good habits and bad habits; I guess, then, our focus should be on creating good, healthy habits-so that our want to participate in bad, unhealthy habits will be no more due to the brightness of character that our good habits can lead us to having.

    Thanks Lindsey — today was a good experience. This program is awesome man.

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