WODs for the WEEK 5-2-16 to 5-6-16. TEAM GAMES IS THIS SATURDAY!May 2, 2016
Accessory Work Goes UP. Metcons get (mostly) very short.
A) Shoulder Press 4×5.
B) 3×3 Negatives @ A+ 10% Push Jerk Up, 4 seconds Down x 3 reps x 3 sets
C) Seated Dumbell Burnouts. Pick a weight you think you can get for 8- 10 or so and push to fatigue x 3. Any movement speed.
D) EMOM x 6 Minutes- 5 s20 @ 115/75 then max rep burpees till the end of the minute, then 5 more s20 then burpees etc etc. Score is total burpees.
A) Back Squat 4×5
B) 3×5 Lunges Alternating, AHAP, your choice, walking or reverse. 10 Lunges total per set.
C) 3x 1 minute Dead Man’s Float Static Hold
D) 1 on 1 off x 3 cycles. Max rep Hang Squat Cleans @ 135/95.
A) Pulling Action 4×5
B) 3 x 5-8 CHIN UPS (Palms Facing You)
C) 3 x8-10 Barbell Bicep Curl
D) For time 10-8-6-4-2 Power Snatch @ 95/65, Wallballs, Toes to Bar
A) Bench Press 4×5
B) 3x 5-8 Bar Dips
C) Resisted External Rotation 2x 20 right and left
D) 3 Mins Each for max reps or calories. 1 Min transition. 1- Heavy Rope 2- Airdyne 3-KB Swings at 16/12 (light), Run 800 m.
A) Deadlift 4×5
B) Standing Barbell Shrug @ 75-80% of A
C) 3×5 Stiff Leg Deadlifts @ 50-60% of A
D) For Time: Row 1 K, 100 Situps, 10 Thrusters @ 155/ 105. For once, you can KILL the row with no fear that doing so will substantially degrade the rest of the WOD. Dont scale the thruster to the point where it’s not extremely heavy. Singles on all ten reps is appropriate.
TEAM GAMES is THIS COMING SATURDAY! 10-12 noon. Sign up is necessary. You can sign up as late as Thursday and if you want to come judge (IE laugh at other people suffering while doing none of your own) we need you too. We will divide the teams based on who’s involved, balance the talent and relative strengths and weaknesses ( or try to ) and then spring 3 or 4 surprise tests of fitness on you all. Teamwork, communication and fun are the name of the game. I hope to see many of you there. If you DO sign up, PLEASE treat it like a commitment. We set the teams and choose events based on the assumption that the signees will be there. Crazy, I know….