WOD’s for the week of 5-18 to 5-22.May 18, 2015
Gold- We have two weeks remaining in the cycle. Your primary lift sets drop and become peak focused, meaning that somewhere in your 3 sets of 3 reps you are looking to hit the heaviest weight you can. You are no longer concerned with total poundage. Your posted score (our new scoreboards should be ready by monday evening) is your heaviest successfully completed set. So if your sets go 115×3, 135×3 and 145×2 your score is 135.
Your accessory work becomes more important and there are now 2 accessory actions instead of just one. Although these are NOT scored, your intensity here should be very high.
Monday- Primary Pullup 3×3 for peak. Accessory A) Bent row 3×5. B)Standing Barbell Bicep Curl 3×8. Work- For Time- Run 800 M, 50 Snatches at 95/65, Run 800 M.
Tuesday- Primary Squat 3×3 for peak. Accessory A) Squat 3×2 with a 2 second pause at below Parallel. B)GHD Back Extension 3×5 Work- 5RFT 30 doubles, 15 grasshoppers.
Wednesday- Primary Bench press 3×3 for peak. Accessory A) Top 1/2 Bench Press 3×5 B) Ring Pushups 3×5. Partner add load. Work- GRACE – 30 Clean and jerks (ground to overhead) for time. 135/95.
Thursday- Primary Shoulder Press 3×3 for peak. Accessory A) 3×5-10 Bar Dips B) Dumbell tricep extension 3×5-8 Work- Open Gym, as you see fit. Don’t do anything shoulder or low back intensive.
Friday- Primary Deadlift 3×3 for peak (do not exceed 90% of total effort if you are uncertain about your ability to maintain spinal extension). Accessory (performed after the work capacity)- A) 3×5 Deadlift from 3′ blocks. B) PVC Cobras 3×10 Work- For Time 40 Wallballs, 20 OTB Burpees, 10 Deadlifts at 80% of Primary, 20 OTB Burpees, 40 Wallballs.
Monday- 3×3 Across on the squat, shoulder press and pullups. Accessory – Squat: 4×1 Singles Greater than Primary but no misses. Shoulder Press-3×3 Negatives. Push jerk up, Shoulder Press down. Pullup: 3×5 Snatch Grip Bent Row. Go heavy.
Tuesday- Work: ForTime 20 snatches at 95/65, 10 Box Jumps (rxd is no Step) 30/24″, 15 Snatches at 115/80, 15 Box Jumps 24/20″, 10 Snatches at 135/95, 20 Box Jumps 20/16″
Wednesday- Deadlift 3×3 for peak. GHD back extension 3×5. Rest and recover.
Th or F- Squat and SP for peak 4×3. Accessory- 3×5-8 Lunges, rear Leg elevated. SP- 4×1 Heavy singles. Greater than Primary but no misses. Pullup- Weighted Static Hold 1x each +70lb KB, +53Lb KB, +35lb KB. Work- 10 Minute AMRAP 10 AD calories/10 Burpees, rest 10 Then 5 rft 30 Doubles/15 Grasshoppers.