This is a free program, the only thing we ask for in return is that you comment your results in the website. If we have I eventually make this a paid program and private posting, we will.
To all Woodbridge followers: please put your shit away. Espresso cups, foam rollers, pvcs, BALLS, etc.
A) Warmup
3 rounds
6 M-ups
10 Box Jumps 30/24"
5 HSPU Strict
B) 15min Work up to a heavy Squat Clean to Thruster
C) 4 Rounds
10 Power Cleans 135/95lbs
10 SOH 135/95lbs
rest 5min
D) 1500m Row
A)Completed
ReplyDeleteB) 195 lbs. took three attempts.
C)13:47
D)6:40
A) Completed
ReplyDeleteB) 185 lbs, shoulder was not feeling great so I stopped there
C) Got halfway through and stopped, shoulder again
D) 2000m + 21-15-9 GHD Sit-ups and back raises
A) Completed. Did freestand Kipling handstand pushups due to construction.
ReplyDeleteB) Skip (Back injury)
C) 7:24 Slow power cleans (back injury), unbroken shoulder to overhead.
Round 1 10 cleans - 10 STOH
Rounds 2,3,4 5-4-1 cleans - 10 STOH
D) 5:45
A) Completed
ReplyDeleteB) Got up too 250lbs, 10lbs pr
C) 5:30
D) 5:52
A) complete
ReplyDeleteB) 230, pr but felt like I could've gone heavier but satisfied enough
Did 15.2 because you made me do it again lol got 173
C&D) skipped..may do tomorrow
Welcome back wod! I understand about the postings, as even I've been slacking off lately but I'll before diligent on future ....
ReplyDeleteA. Done with strict pull ups/ dips
B. I had a hard time with this coz it was the first bit of strength I've done in a while, failed at 120 three times
C. 8:28 (easing back in boys!!)
D. 6:28
B) instead of a squat clean thruster I did heavy cleans because my shoulder. 205, 225, 235, 245, 255, 265(pr)(but sadly only a squat clean pr as I have hit this for a power clean before)
ReplyDeleteC) sorta-i tried to make up my own workout to keep off my shoulder if possible.
3 rounds of 25 cal row and 10 power cleans at 135 then rest 2 min
Round 1-1:45
round 2- 1:50
round 3- 1:52
all unbroken cleans