WOD for Wednesday 11-11-15 Veterans Day Schedule is normal. Running at 6am.November 11, 2015
Running Club- 400 run, 100 walk x 10. 6am at the gym.
Veterans day snuck up on me, and its position in the middle of the week are such that we will run our regular schedule tomorrow.
One important note: I made a significant mistake in the application of today’s workout, until Jill caught my error at the 6pm classes. There was no demand to squat either clean in the September workout. In today’s workout I incorrectly installed a “full squat” specification on the second movement. This definitely affected some athlete’s scores. Please put a mental asterix alongside your scores of today vs 7 weeks ago.
WOD for 11-11-15
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. All you, Bro!
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.