WODs for the week of 5-16 to 5-20. Drop-in rate goes Up and also down…May 16, 2016
Effective immediately, our guest fee/drop in rate goes up from $15 to $20, BUT… rather than “buy 3 and get your 4th free” now it’s “buy 2 and get the third free” so across 3 sessions, the price actually drops. Like much in my life, this change was made to reduce logistically hassle (in this case, breaking guest’s $20 bills and getting them $5 change was a monumental headache). Credit where credit is due: Jill was the biggest $20 Champion. I take that to mean that she, like me, is lazy deep down…
You are in the final phase of Strength Bias. A reasonable place to start sets of 3 is 5% heavier than your best set of 5’s. Intensity on the accessory work actually becomes more important as your time in the primary lift goes down.
(please note: Going forward, when applicable, we’re going to denote the prescribed loading/volume as well as the suggested scale, hereafter denoted as COMPETITOR’s and FITNESS programming. Rather than rx’d and scaled, these designations are pretty accurate insofar as if you have competitive crossfit ambitions, the specifics of the COMPETITORS wod is asking for skills and capacities that you NEED to have to successfully compete. The FITNESS designation should be accessible to most people whose goal is to get as fit as possible in less than an hour a day. You’ll quickly realize that by no means does the FITNESS line of exercise equal easy. )
A) Shoulder Press 4×3.
B) Push Press 3×3. Roughly 10% heavier than A.
C) Lying Dumbell Tricep Extension. 3×5 @ 2-2-X-1
EMOM x 10 — 1 Squat Clean, 1 Thruster, 1 Split Jerk. Fitness 115/75. Competitors 155/105.
A) Back Squat 4×3
B) Rear Leg Elevated Split Squat. 3×8 r and l
C) Sandbag jump squats 3x 10 at 60/40. Tempo at 2-5-x-0
D) For time- 20 GHD Crunches then 10 RFT 10 Ab Mat Situps, 10 Toes 2 Bar.
A) Pulling Action 4×3
B) Barbell Bicep Curls 3×8
C) Work–NASTY GIRLS– Competitors- 3 rounds for time of: 50 Squats 7 Muscle-ups, 10 Hang Cleans @ 135/95 lbs. Fitness- 3 Rounds for time of: 50 Squats, 7 Ring Dips, 10 Hang Cleans @ 95/65
A) Bench Press 4×3
B) Forced Negatives 3×3 @ A) weight. 4-0-x-2
C) Banded Scapular Retractions 2 x 20
D) Work- 2 on, 4 off x 5 intervals. First Minute Airdyne for calories. Second minute, crossover pushups.
A) Deadlift 4×3
B)Deadlift 4×1 rep from 3″ blocks. Start at roughly 15% less than A) but ascend if you feel safe.
C) GHD Back Extensions 3×5. Weighted!
D) Work- 3 RFT – 5 Squat Snatches, 10 Clean And Jerks. Competitors 135/85. Fitness 95/65. On a horrible day to begin with, this simple workout beat the damn daylights out of me about a month ago. I was JUST under 15 minutes.