WODs for the week of 5-9-16 to 5-13-16May 9, 2016
This is your last week of sets of 5. Next week the final phase (4×3) begins. If you missed any sets by 1 rep last week (as in, you got 4 reps and missed the fifth) THAT would be where you should start this week.
A) Shoulder Press 4×5.
B) Top Half Shoulder Press
C) WORK- 30 seconds on/ 30 seconds off. Bar comes out of a rack
x4 Shoulder Press @ 95/65
X3 Push Press @ 115/75
x2 Push Jerk 135/85
X 1 Split Jerk @ 135/85 ( not a typo. No weight jump from pj to sj)
D) Banded Scapular Retraction
A) Back Squat 4×5
B) Back Extensions 3×10 (GHD, Prone Cobra’s or Banded)
C) 3 Rounds of KELLY: Run 400 m, 30 Box Jumps (step ups are scaled), 30 Wallballs
A) Pulling Action 4×5
B) Dumbell/KB Chinese Rows 3×8 (If you Chinese Row in A, add an incline)
C) Bottom Half Chinups 3×3
D) Tabata Intervals – 1) KB Swings 2) Burpees
A) Bench Press 4×5
B) Close Grip Bench Press 3x 6-8 reps
C) Single Arm DB/KB Incline Burnouts
D) 10 Minute AMRAP – 2 Rope Climbs, 4 HSPU, 8 Pistols (alternating)
A) Deadlift 4×5
B) Snatch Grip Deadlift 3x 6-8 reps
C) Snatch grip Static hold for max length at heaviest B. x2 Attempts.
D) Modified CFG Open Workout 16.1 AMRAP in 12 minutes. 8 Overhead Reverse Lunges, 8 Bar Facing Burpees, 8 Overhead Reverse Lunges, 8 C2B Pullups. Lunges @ 95/65.
Get your 3 person teams together for the Firefighter Fitness Challenge ASAP.