We'll continue to focus on strength this week, with a slight increase in conditioning, and little special something in the middle of the week. To reiterate, no afternoon classes on Friday.
Monday
Back squat 5-5-5
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21-15-9 for time:
Bent-over row 135/85#
True pushup
Doubleunder
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Cash out: Work on your Goat
Tuesday
Push press 5-5-5
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2 Rounds for time:
10 DB/KB Snatches right hand
10 Pullups (C2B for extra credit)
10 DB/KB Snatches left hand
10 Pullups
10 Burpees
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Cash out: L-sit 3x20s
Wednesday
"It's my birthday and all I got was this dumb WOD."
Make sure you wish your good friend and trainer Craig a Happy Birthday today. CK regularly crushes the classic WOD Fight Gone Bad, so in honor of his bday, I decided to conduct a little experiment. I've had a sneaking suspicion for some time now that foregoing the rowing element and instead resting for that extra minute between rounds, would yield a FGB score equal to or surpassing your personal best. Today we shall find out. Happy Birthday CK, you raw-egg-eating-son-of-a-gun.
-JA
Buy in: Work on your Goat. 15 minutes.
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"Craig Gone Bad"
3 Rounds for max reps, 1 minute per movement, rest 2 minutes between rounds
Wallball 20/15#
Sumo DL highpull 75/55#
Box jump 20"
Push press 75/55#
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Cash out:Cross chop x30
Thursday
Front squat 5-5-5
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Complete as many rounds as possible in 10 minutes:
10 American kettlebell swings 53/35#
10 Knees-to-elbows
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Cash out: Broad jump right foot 1 length, left foot 1 length, both feet 2 lengths. Jump far. Stick the landing.
Friday
Party down at Howl at the Moon tonight. As a reminder, there are NO afternoon classes today. Transportation leaves from the gym at 4:45pm sharp.
Ring row 3x max
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For time:
30 Squat clean thrusters 95/65#
50 Doubleunders
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Cash out: 3-minute Hollow rock/Superman circuit
Saturday
Team WOD TBA. Someone else has a birthday today. Her name starts with a T and ends with ammy. We'll have something cooked up even if she's too hungover from the Howl at the Moon extravaganza to make it.
Notes:
Monday- ROM for bent-over rows is bottom of the kneecaps to sternum. True pushups are performed with hands on 25# bumper plates, chest to the deck. Sub for DUs is tuck jumps, knees to chest.
Tuesday- loading for DB snatch is 40/25#, KB snatch 44/26#. Thereabouts anyway.
Wednesday- wallballs must be CAUGHT to count, even that last one where you're walking away.
Thursday-
Friday- make sure athletes are performing ring rows at an appropriate progression.