WODs for the week 11-9-15 to 11-13-15November 9, 2015
Seven weeks ago (9-21- to 9-25) we did these 10 tests of varying fitness attributes. Here’s your chance to check your progress. Barring anything unforseen, you’ll do the same test on the same day of the week vs September. I highly recommend checking your scores and coming up with a schedule or gameplan to beat your last effort.
Monday Test 1- Pure Power: 8 Minutes to establish a 1 RM thruster. Bar comes out of the rack. Athlete must descend with the bar to below parallel, and drive the bar to true overhead in one upward motion. Redip of the hip, lack of control at the top, any movement of the feet and failure to get the bar above the heel equals a no rep. Score is best single weight lifted. Multiple attempts are fine. Drops are fine. Athlete cannot be assisted with his/her weight changes and return to the rack. If you drop it, you must clean it.
Monday Test 2- Aerobic Recovery 4 rounds, 2 mins on, 4 mins off for total calories on the airdyne. Most of you have seen this 4/5ths of Interval Tuesday before.
Tuesday Test 1- 10 minutes to establish your heaviest weight in the following complex: Hang Clean/Full Clean. Athlete deadlifts the bar to waist high and comes to a full stop. To execute the hang clean, the athlete must project the bar to his/her shoulders, dip must stop somewhere above the knee. To execute the full clean, the bar must travel to the floor and back to the shoulders. Any height on the catch is acceptable. Bar must touch and go. Weight can not come to rest on the floor.
Tuesday Test 2- Mixed Event, Medium length Metcon– For time.
6 length sled push @ +90/+50
60 Ab Mat Situps
Wednesday Test 1- Upper Body Push Strength– 2 Mins max reps Bench press at 100%/66% Bodyweight. Bar from full extension to contacting the chest back to full extension is one rep. Hips cannot leave the bench. Spotter can assist from rack to extension and back again, but if the spotter touches the bar or the lifter during a rep, that rep is void. Start and stop as many times as you like in the 2 minutes.
Wednesday Test 2- Mental Toughness/Discomfort– Row M-2000m/W-1500m, then 100 wallballs 20/14 for two scores. 1st score is the row portion for time. Second score is the total time for both row and Wallballs. Scores are weighted equally. This is done to stop people from dogging the row.
Thursday Test 1- Grip Strength- STATIC HOLD (M- Chin Above the bar, W- 90 degrees at the elbow), Immediately (5 seconds) after falling below your specified range of motion athlete MUST begin Max rep KB swings to above the head (not Overhead, but slightly higher than the russian swing). Score is seconds in the hang plus total # of swings.
Thursday Test 2- Pacing and Gamesmanship– EMOMx 25 (down from 30) 2 Overhead squats for load. Score is total poundage across all 50 possible reps. I have to say, THIS is my favorite of the workout tests. The movement is like a a magnifying glass in terms of exposing structural weakness, stiffness and inefficiencies. The format and scoring give you, the athlete, a lot to think about. Do you go for it early and see if you can hang on? DO you look around the room and base your weight selection on how others are doing? Do you check the board and divide by 50 to see what you need to do per rep? If you CAN safely and effectively Overhead Squat to parallel, you should do so, even though your loads may be light. If you absolutely can’t hit depth with even just the bar, THEN AND ONLY THEN, scale to Power Snatches on the same format.
Friday Test 1- Balance and Body Awareness- 4 RFT. 50 Heavyrope Singles on 1 leg, Balance beam Traverse,45/25 Plate held Overhead, 10 HSPU’s, Balance beam traverse W 45/25 Plate held overhead.
You may even call this workout “Fun”. Pretty Short, not that hard.
Friday Test 2- Lower Body Strength- Back squat max reps in two minutes. M/225, W/155