WODS for the week of 9-8-15 to 9-11-15

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.