WOD’s for Wednesday/Thursday 8-26 and 8-27.August 26, 2015
Wednesday/Thursday– Monostructural WOD- Regardless of type (Bike/Ski/Row/Run) and regardless of metric (Time/Distance/Calories). Take your test in time. Round to the nearest value among 10, 20 or 30 minutes. Then perform as follows: 10 minute athletes: Ten, 1 minute intervals, rest 1 minute. 20 Minute Athletes: Nine, 2 minute intervals. Rest 2 mins. 30 Minute athletes: Seven, 3 Minute intervals, rest 3 minutes. Pace at faster than 100% vs test in. Record only your best and worst score. 5k Runners, this may not work as well for you. You can sub seven, 800 m intervals with the same protocols.
It’s been a long time since we programmed a gauntlet (typically the same action that amps up in weight or reps or both). Gauntlets are very intense and create great energy but that said, SCALE APPROPRIATELY. The rx’d loads will challenge the strongest and most technically proficient of our athletes. Instructors, please have each athlete demonstrate 1 full rep of the heaviest weight they’re thinking about selecting. That rep needs to look really good, if not, please direct them down in weight. They’re not going to get any better as things go on, only worse. Newer athletes to whom the clean and jerk is still unfamiliar, expect to perform this workout on the lighter two bars (115/95 and 75/55). To be completely honest, 30 reps at 95/55x 2 attempts is PLENTY of work if you are new to this.
First- Ground To Overhead Gauntlet- For time. 5 G20 @ 185/125, 10 G20 @ 155/105, 15 G20 @ 135/95. You get 1 free bar drop per weight. Every Drop thereafter (including the last one!!) = 5 Burpees 2 attempts. Cumulative time. Caps at 6 minutes.
Second- 3 Laps(6 lengths) Sled Push 1st lap, box plus 135/75. 2nd lap drop weight to box + 90/60, 3rd lap Box +45/+25. 2 Attempts. Cumulative time .