WODS for the week of 10-26 to 10-30October 19, 2015
First off, I was remiss in failing to thank Adelynn G. whose help was essential to making Saturday’s mini-competition the smooth success that it was. Much obliged AVG! A good time was had by all. Members: you are encouraged to put down the corn chips and the Mt. Dew and attend our next in-house throwdown. If you never come to these, people start to think it’s because you’re afraid of being exposed as a fraud by the live judges, and then the whispering starts…..But as always: no pressure, no judgements.
Here’s your work for the week. Something for everyone. Short bursts. Longer sustained actions. A Benchmark workout. Some strength periods. You’ll have fun.
Monday– 4×5 Snatch Grip Deadlift. Then, JACKIE: for time row 1k, 50 thrusters at 45/35, 30 Pullups. (last performed 5-28-14 and 5-1-14)
Tuesday– For Time 60 Airdyne Calories, 50 KB Swings, 40 Lengths Five m shuttle run w MedBall. rest 10 Minutes. Repeat
Wednesday– 15 Minutes- FS work to a heavy single. Then, 5x, Against a 60 second clock. 1 Lap sled push @ +90/50 Max reps Box Jump-Overs 24/20 in time remaining.
Thursday– 5×3 Shoulder Press Ascending. Set # 5 should be 100%. 20 minute AMRAP 1 Burpee, 2 Pullups, 3 crossover pushups, 4 Lunges, 5 Double Unders. (last performed 6-29-10)
Friday- Split anyway you want: 75 Pullups, 75 Squat Cleans 115/80 for time. (last performed 11-10-11). Then. Accumulate 3 minutes of Ab Plank.