WOD for Friday 12-4-15December 4, 2015
You’ve got Gage instructing in the AM, Jade charming up the 5 and 6, regular old Brock at 1pm….
Strength– Front Squat. x5, x5 , x fatigue. Take last week’s fatigue set and jump as follows:
6-10 reps: 7-10%
11-15 Reps: 10-12%
16 or more: 15%
No Accessory lift. Work demand is high.
Work Capacity– For time
21 Back Squats 225/155
21 Over The Bar Burpees
15 Front Squats 185/125
15 OTB Burpees
9 Overhead Squats 135/95
9 OTB Burpees
Instructors: Your best bet is to establish 3 separate bars per athlete, loaded for each lift, and then have the athletes progress from one bar to the next, gauntlet style. So, in the case of, say, ladies rxd, The athlete will start with the backsquat bar in the rack and loaded at 155. After 21 Reps, the athlete proceeds to the Front Squat Bar situated on the ground and loaded at 125. They would then perform 21 OTB burpees. Thereafter, the athlete needs to be able to clean the bar to the front rack and ultimately get 15 reps. Then the athlete would move to the third and final bar, in this instance, loaded to 95 lbs and perform 15 OTB burpees, THEN 9 Overhead Squats, THEN 9 more OTB burpees.
Athletes in the second heat would begin as the athlete in the 1st heat begins their set of 15 OTB burpees on the 3rd bar. This should keep you largely free of bottlenecks. Even so, try to have your better squatters/more experienced athletes go first, newer people in later heats.
Scaling: MANY people will scale some or all of this workout. Remember that you must be able to clean your selected FS weight and must be able to mount your OHS weight from the ground (ie Snatch it, or Back rack/back jerk it). Logical scales would be Back/Front/Overhead @ 185/135/95m and 125/95/65w but could easily be lighter for both genders, particularly if people are new. Some of our brand new members have yet to see OHS in a WOD. Please scale these people to Jumping airsquats with a 45/25 lb plate held across the chest. Jumping airsquats still break parallel and the feet must leave the ground by 1″.
Athletes: Know your limits, especially on the late stage Overhead Squats. Nobody drop the bar on their head. Please err to the side of less, especially on that lift.