WOD for Thursday 10-6-16. No Oly lifting this week.October 6, 2016
Just in case Friday becomes problematic via the weather, we’re going to condense our two remaining tests into one day as follows:
Pushing Strength– Find your 1 Rep Max in the strict Shoulder Press. Knees CANNOT move. Bar locks out over the heel. Hip and ankle angle change is acceptable.
Hip Extension– Back Squat Max reps in 1 minute @ 225/185/155-men or 155/115/85 – Women. Please don’t short your depth.
then, one of my 3 favorite workouts. (Monster Truck nascar is really onl for those who have beaten the NASCAR time cap. everyone else, please do NASCAR as written. )
Nascar or (Monster Truck Nascar):
5 rft vs a 10 minute cap
8 Backsquats @ 225/145
8 Shoulder to Overhead @ 135/95
From a rack. Athlete’s must change their weights and use the same bar for both actions. Collars required. Men’s denominations are: 45 lb bar, two 45’s per side for the back squat, 1 45 per side for the S2O. Women’s denominations are 45 lb Bar, two 25 lb plates per side for the back squats, 1 25 lb plate for the s2o.
Monster Truck Nascar is
8 Backsquats @ 245/155
8 Shoulder to Overhead @ 155/105
From a rack. Athlete’s must change their weights and use the same bar for both actions. Collars required. Men’s denominations are: 45 lb bar, 45lb plate, then a ten then another 45 lb plate per side for the back squat, 1 45 and 1 ten per side for the S2O. Women’s denominations are 35 lb Bar, 25 lb plate, then a 10, then another 25lb plate per side for the back squats, one 10 and one 25 lb plate for the s2o.
So, the athlete manipulate the exterior plate on and off between the back squats and the S20.
Scale via load, BUT with an eye toward making the weight changes simple and achievable in 1 step.
Finish with 100 ab mat situps for time.