WOD for M and Tu. &&& !! Stuff to sign up for.April 25, 2016
Sets go up and reps go down. Therefore, if in your last set last week you got
6 reps, go up 2%
7 reps, go up 4%
8 reps, go up 7%
9 reps, go up 10%
Primary Lift is Shoulder press 4×5.
Accessory Lift is Single arm, seated Dumbell Shoulder Press 4x 5-8 reps x 3 sets r and l
Work- 21-15-9 Row Calories, Thrusters @ 95/65. This was one of the Master’s Qualifier Workouts. I did this Sunday and it throws you a mean little pop. I finished in 4:35. I didn’t have the shoulder load directly in front of it like you will, BUT I did have the accumulated fatigue of 21 Muscleups the day prior. On balance, I think your prior work will affect the wod more than mine.
Primary Lift is Back squat 4×5.
Accessory Work 30 second Static Hold x 3 Against a resistance band. This is a great offset to people whose knees bow in.
Sled Push- Men at + 135/ Women at + 75. Down and Back 1x every 4th Minute.
STUFF TO SIGNUP FOR
Team games returns!!! Saturday May 7th 10 am to 12 noon. Signup will be on the Benchmark WODs board. please don’t signup and then not come. That is a logistical mess, (and a huge emotional letdown). BUT, if you CAN make it, you will have a great time, that’s guaranteed or your money back*.
Firefighter Challenge- June 4th, also a Saturday. Details have yet to be announced but here’s a GREAT chance to 1) compete without traveling 2) pay a below market $40 per person 3) team workouts are always more fun. It’s at the battleship. I have created a signup list for people who are possibly interested and who are looking for teammates. If you are definitely interested and want to proactively recruit a team, don’t sign up cause then you’ll just have to come up with excuses for why you don;t want to be on someone’s team when THEY ask YOU…AWK-werd.
Private Goal Setting is front burnered as of Wednesday. Look for signup times and let’s get you pointed in the right direction.
*- Cost for team games is $0.00