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WOD for Wednesday 12-16-15. Supplemental running is ON at 5:45 am. Special Dates reminder.

December 16, 2015

So, at the risk of pissing off some people who don’t fully get that not every day should be a high impact. shoulder-torqueing, stompfest; today is all about good, controlled weightlifting.   Please record your deadlift #’s and after that, just focus on good muscle contractions through the multiple accessory sets.  If you absolutely MUST get your heart rate high,repeat the 10 min max effort work from 12/3.

Strength- Deadlift or Snatch Grip Deadlift.  x3, x3, x?

Accessory 1- Chinese Rows (alternately called the double dumbell row) 3x 5-8, for fatigue/completion.

Accessory 2- Standing Barbell Shrugs 80-90% of deadlift heaviest set 3x 10-12.

Accessory 3- Standing Barbell Curls  3 x 8.  Straight arm to 90 degree’s at the elbow.

Clean Athletes as follows.  70% of 1 rm x 3.  75%x3.  80% x 2 x 2.  85% x 1 x 5.  Accessory work-  assigned individually.

Early AM running is meeting at 545 am. You can drop your gear/clothes etc off at the gym and walk to the running routes.  Work is 10 x 400 m runs.  200 m walk between each round.

The Christmas Chipper is a week from Thursday 12/24.  Twelve Days of Christmas hymn style.  Champagne to follow.  Non-Observant members still welcome and it’s still free.  Guests of all faiths $20.  Champagne included.

The 2016 Diet Contest (not Challenge) starts  Saturday 1-2-16.

Yoga workshop is 1-9-16.  12 noon to 2:30.  $20

 

 

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11 comments

  1. Cleans : 175 × 3, 185 × 3, 195 × 2 × 2, 210 × 1 × 5
    Accessory work: 10 × 1 @135


  2. Deadlift 365×6

    Jason


  3. Deadlift 295 x 5


  4. cleans: 80 x 3, 85 x 3, 95 x 2 x 2, 100 x 1 x 5


  5. Deadlift 165 x 4


  6. DL 336×4


    • Beast!


  7. Worked on cleans. Got 90 lbs finally! Good day!


    • Congrats! That is amazing!


    • Went up easy. Looking at 100 soon.


  8. Deadlift 145 x 3



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