WODS for the week of 9-8-15 to 9-11-15September 8, 2015
Short week will go as follows:
Tuesday: Benchmark related work. This is the last benchmark practice run. Next Monday we’ll test out with a repeat of your actual benchmark specs.
FRAN 21-15-9-5 reps Thrusters/Pullups for time. M/W add 10/5 lbs to your thruster.
ElLIZABETH 21-15-9-5 reps Squat Clean/Ring Dips for time. M/W add 10/5 lbs to your squat clean.
DIANE- 21-15-9-5 reps Deadlift/HSPU for time. M/W add 20/10 lbs to your deadlift.
CINDY- 11 Minutes for reps 5 Pullups, 10 pushups, 15 Squats. Add difficulty to your pushups via a stricter standard. Squats M/W add a 15/12 lb dumbell.
Wednesday/Thursday- Athlete’s choice.
MONOSTRUCTURAL- Test-in event cut in half. 100% effort. Rest to recovery x 2. 5k is therefore 2500m @ 100% effort. rest, repeat. 10 Min row is 5 mins @ 100%. rest, repeat.
METCON- in 20 minutes.
Minutes 0-6: 10 Power Snatch, 10 Overhead Squat @ 95/65
Minute 6-7: Rest/Change Weight
Minute 7-13: 10 Power Clean, 10 Shoulder to Overhead @ 135/95
Minute 13-14: Rest/Change Weight
Minute 14-20: 10 Deadlifts/10 OTB Burpees @ 185/135
Score is total reps.
FRIDAY-Strength Bias. Primary lifts are 4×2. Accessory TBD.
The following week: M- Test out in your Benchmark. T- Test out in your lifts. W- Test Out in your monostructural. TH/F Metcons and Skil work.