WOD for Thursday 12-17-15 and Friday 12-18-15December 17, 2015
Strength- bench press or close grip bench press. x3, x3, x Fatigue.
Accessory- Bench Press Singles x 4 with a 2 second pause on the chest.
Work Capacity- Snatch Gauntlet
1 Minute @ each weight, max reps, scored separately.
Snatch @ 155/110, 135/95, 115/80 2 trips per athlete. Total reps at each weight recorded. Anything goes, power or full. Drops are fine.
Scales 135/95, 115/80, 95/65 and 115/80, 95/65, 80/55
Time remaining: Shoulder prehab.
Strength- Front Squat x 3, x 3, x Fatigue.
Accessory- Weighted GHD Back Extension 3×8 (hold a weight against your chest)
Work- (last performed 10-23-15)
Split anyway you like
75 Squat Cleans @ 115/80
I’d strongly encourage anyone with reservations about their abilities to scale to 50 reps each instead of 75 and I’m going to make that rep scheme mandatory to anyone with less than 2 months under their belt.
The Pullups clearly scale through reduction in total number and/or band assistance. The squat cleans scale with reduction in reps and/or weight. Additional, if you needed to avoid certain back angles, you could scale to Front Squats or if knees past a certain angle are at issue, you could scale to power clean.
If you went sub 15 minutes last time, you have the option of going chest to bar this time.