WODs for Monday through Thursday — Strength Bias Final WeekOctober 28, 2013
This your 12th and last week of our Strength Biased Cycle. This week on your recurring lifts you will look to peak on one of your sets of 3×3. From that we should have a good idea of what weights to start at when we test single rep maxes next week.
Below our 4 days worth of WODS, but check back regularly as changes are entirely possible.
Strength 1- 3×3 Deadlift for Load. Peak on any single set.
Strength 2- Stiff Legged Deadlift 3×3 For Completion tempo controlled at 2-1-2-1
Strength 3- Good Mornings 3×3
Work- For Completion (No Time Element) 10 Rope Climbs.
Strength 1- 3×3 Overhead Movement for Load. Peak on any Single Set
Strength 2- EMOMx5 Heavy Overhead Singles.
Strength 3- Scapular Retractions with a band.
Strength 1- Pullups 3×3 For Load. Peak on any one set.
Strength 2- 3x Chin Above the Bar Static hold for Max length
Work– Helen rft run 400 m/ 21 KB Swings/ 12 Pullups
ELIZABETH- 21-15-9 For Time of Squat Cleans 135/95, Ring Dips.