WOD for Friday 4-15-16April 15, 2016
Primary Strength- Deadlift or Sumo Deadlift. 3×8. Optimal Tempo. Weight up 5-10% to start vs. last week’s heaviest. If you get 8 reps, go up on the next set. Last set go to fatigue regardless of number. *as always, tread softly with the deadlift. An intensity ceiling of about 90% is totally appropriate. Although the tempo is up to you, DO allow the bar to fully reset on the ground, so NOT touch and go.
Accessory- 3×10 GHD Back Extension. 2-2-2-2. Add weight with bumper plates if you’re not challenged. If the GHD’s are too crowded, you can do 3×10 Floor Cobra’s.
Work- As follows
0-1 min Thrusters @ 95/65
2-3 Thrusters @ 95/65
4-5 Thrusters @ 95/65
6-7 Toes to Bar
8-9 Toes to bar
10-11 Toes to bar
12-13 Row Calories
14-15 Row Calories
16-17 Row calories
Score total reps for each action separately. Athletes can star anywhere but must move thruster to t2b to row to thruster, and must complete 3 rounds of one action before moving on.
Weekend Schedule- 10-12 Open Gym both days. No yoga this weekend. Olympic Lifting is intact at 8:45 Sunday.