WODs for the week of 3-14 to 3-18-16March 14, 2016
A) CFG Open Workout 16.3. AMRAP in 7 minutes: 10 Snatches @ 75/55, 3 Bar Muscle-Ups. Scale is 10 Snatches @ 45/35, 3 Jumping Chest to Bar Pullups.
B) 5 reps each at a challenging weight. Shoulder Press. Push Press. Push Jerk. Split Jerk. Theoretically you should be able to go up in weight as you proceed through the actions.
C) Shoulder Prehab
Partner couplets- With a partner, divide the labor however you like. 6 Minutes of 3 classic pairings: 20 Wallballs/20 Deadlifts 185/135. 20 Airdyne Calories/20 KB Swings 24/16. 20 Box Jumps 24/20, 20 Sumo Deadlift Hi pulls 75/55.
Open Registrants– EMOM x 20 A) up to 15 Thrusters @ 95/65, 15/12 Calories row.
A) 3x 8 r and 8 l Walking lunges.
B) 3 x 10-12 Good Mornings
C) 3x 10 prone Cobras
Open Registrants- EMOM x 20- A) 10 Wallballs for time B) 10 Box jumps for time.
Angie (with an *)
Angie as written is 100 each of Pullups, Pushups, Situps, Air Squats, in the order written. I feel pretty strongly that this is TOO much pullup volume for all but the most resilient athletes, and therefore we’re doing Angie, with an Asterix. You will acquire the same volumes, 100 of each movement, but you’ll do so in ANY order, thereby reducing the incredible stress and subsequent soreness of being completely spent in the biceps and elbows but still having 45 reps to go. This workout will be plenty hard even chopped up. Belee’ dat!
Friday- To be determined based on 16.4.