Speed Thru the Middle

  • October 27, 2014
  • By :
Jen
Jen

Warm-up
Run a loop
2 min Quad stretch on the wall each leg
Rope climbs as a skill
Warm up for the complex

Oly
Every 90s Complete
1 Squat Clean
2 Split Jerks

7 Intervals. Ascend in weight as able. 80-95%

Strength
Front Squat with Chains
3-3-3-3
Working on staying upright and speed through the middle

WOD
8 Minute AMRAP
1 Legless Rope Climb
7 Squat Clean Thrusters (135,95)

Open- 115,80

*No subbing regular rope climbs for legless. Either sub a static hold or climb half way up the rope. If you are not ready for either of those, sub 6 strict fat bar pull-ups

9 Comments

  • Heather

    10/28/2014 @ 8:31 pm

    Oly: 125-150 (150 is a split jerk PR x 2)
    Wod: 4 rounds @85# : 1 RX leg less climb; 2 climbs 3/4 of the way and my last was 1/2 way

  • Dave Chaput

    10/28/2014 @ 1:37 pm

    OLY: 195-225, failed 235
    FS: 205, 225×2 w/4 chains
    WOD: 4+6 RX

  • biscoe

    10/27/2014 @ 11:26 pm

    Oly: up to 260#
    fs x3: 295 w/ 4chainz
    wod: 4+3 games

  • Michael McGuire

    10/27/2014 @ 9:38 pm

    Oly-245#
    Fs-275 with 4 chains
    Wod-5+3 RX

  • Mike Quigley

    10/27/2014 @ 2:45 pm

    Oly: 155-215. (Rob, I’m 99% sure you hit 205)
    Front Squat – 205 + whatever chains Rob had.
    WOD 4 rds even, open weight – all the way up twice and halfway up twice.
    dragging this morning.

  • Paul Lashway

    10/27/2014 @ 1:32 pm

    Gotta start posting..
    OLY: stayed at 175, form blowsss
    FS: 205 + 2 chainz
    WOD: 4 @ 115

    Floater (last night in my garage);
    EMOM 16
    Pullups: 35lbs x7, 53lbs x1
    Deficit HSPU: parallettes with 2-3 abmats equiv.

  • Crowley

    10/27/2014 @ 12:48 pm

    oly: 205, 215, 225
    front squat: 225 + 4 chains
    wod: 5+2 rx

  • Marc Piccuirro

    10/27/2014 @ 11:34 am

    Oly 205-215-225
    Front squat 255 + 4 chains
    WOD 4+1 rope climb

  • Rob Hassell

    10/27/2014 @ 11:21 am

    Oly: 155-195
    Front squat: 265+4 chains
    WOD: 3+3 (only made it halfway up on last 2)

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