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BROCOLIJOLI
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Midweek WODs

Thursday, August 01, 2013

TUESDAY-
Back Squat:

5 x 3

I haven't squatted in awhile and I kept bending too far forwards. Need to work on that! I think I used 143#.

One minute on, one minute off, for 12 minutes for maximum cycles:

9 Deadlifts (155/103)
6 Hang Power Cleans (155/103)
3 Jerks (155/103)

I had trouble picking what weight to use on this one. Hang cleans are not my favorite. I ended up using 68#, but I think I would've been fine with 73#. I went through 7 cycles + 13 reps (9 deadlifts and 4 HPCs).

THURSDAY-
Press:

3-3-2-2-2

I think I PR'd on this one. I worked up to 78# for doubles. I tried 80# but failed on the second rep twice.

For time:

1000 M Row

5x

25 Pull-ups
7 Shoulder-to-OH (135/83)

There is a hard 20 minute time cap for this workout.

This was a Games WOD in 2007 that they repeated this year. The Oly coach was in class and we partnered up on the presses. She encouraged me to use the Rx weight for the shoulder-to-OHs. She coached earlier that morning and said it was the pull-ups that were getting people. I used a purple + red band and finished in 18:28. I'm glad my coach pushed me to use 83 because otherwise I don't think I would have tried it.

I told one of my CF friends about the Endurance WODs I've been doing and we made plans to do one together during open gym on Saturday, so I didn't do another one today like I had planned. I"ll probably do the regular WOD tomorrow and then just endurance on Saturday.

Hope everyone is having a good week!
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Member Comments About This Blog Post
  • SKINNYINMYHEAD
    Nice job!! I love reading your WODs
    1152 days ago
  • GIANTMICROBE
    So cool you're spreading the endurance WODs around :) Like I said I might be biased but I think my box is AWESOME!!!

    My favorite thing ever is when my coaches push me to do things I wouldn't do myself!
    1153 days ago
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