WODs for m-t-w. 11/7-8-9/16November 7, 2016
Team games was attending by 18, plenty of whom were not raging firebreathers, and I think it’s fair to say that most to all atheletes had a lot of fun. There were even some PR’s set. If you failed to come out, consider attending next time.
Congrats to Jacquie D. who made it to the state finals in fall doubles (3.0 and 3.5? Is that right?) for the first time. Very proud of you Jacqui! Way to stick it to those Snooty Country Clubbers!
A- 5 Minutes Bench Press technique review. How create as much tension as possible in your starting position.
B- 10 Minutes- Work to a heavy single in the bench. Chest contact to lock out. Likely this won’t be a PR if you bench a lot. Stick to the 10 minute time frame.
C- 10 Minutes- 4 sets of 2 reps at 90 % of. A set at 0:00, 3:00. 6:00 and 9:00 gets you done in 10 minutes.
D- Work. 100 Hang snatches for time. 95/65. Can be power or full. Every drop = 1 lap of bear crawl (a lap is down and back from the furthest tape on the astroturf). You can rest overhead or at the hang at no penalty, but anything outside the normal range of motion =’s a “drop. So no stacking on the thighs, holding it on the front or back rack etc. Work with a weight you can rapid cycle for ten or 12 reps. This caps at 10 minutes.
A- Repeat test from 10/18.
Max reps Power Clean in one minute with these loads.
Men- Men 155/135/115. Women 115/95/75. Please consult your records and check your scores. If you got more than 15 reps, go up in weight. If you got less than 5, go down. If you scored 5-15, stay at the same weight and get more if you can.
B- 15 minutes to establish your heaviest weight at the following complex.
3 Deads, 2 Hang Squat Cleans, 1 Split Jerk. Clean grip your deads, must squat the clean, must split the feet on the jerk.
C- Ten Minute Max Effort monostructural mode of your choosing.
A- Repeat test from 10/9.
Max Rep Unbroken Dead Hang Pullups. Bodyweight up to 10. If you can do 10 strict deadhang pullups at Bodyweight then you test in at BW + 25 Lbs via a belt. Full extension. Visible stop.
B- 3 x 8 Barbell Chinese Row
C- 3 x 8 Standing Barbell Bicep Curl (complete all of B before starting C)
D- Deck of Cards. Actions announced or randomized.
Open Prep/Olmpic Lifting
Monday- Power Snatch 5×1. Power Clean and Jerk 5 x 1. Front Squat 3×3 No pause! Clean Deadlift 5×2, no tempo restrictions.
Tuesday- 1 snatch pull + 1 snatch +1 OHS x 5. 1 Clean Pull + 1 Clean + Jerk x 5. Snatch Grip Deadlift 5×2 no tempo restrictions.
Wednesday- 20 Minute aggressive sweat.