Last Week's Programming

Intent: -Metcon: People should look to hit this around 75% effort and hold on to that pace throughout. Getting through OHS UB will save a lot of time. Also, if people aren’t comfortable with OHS then they should scale to a Front Squat Day 2 1a) KB Split Squats: 3 x 8-10 ea. 1b) Single Leg RDL: 3 x 8-10 ea. 1c) Farmer Carry: 3 x 150 ft. Rest 60s. WOD 3 Rds of 40 work/20 rest: 1a) Row for Calories 1b) Erasers 1c) Double Unders 1c) V-Ups reps for score Extra Credit: 5:00 of Static Stretching if Time Permits Intent: Strength work should be challenging repetitions should be perfect. People will go through all three movements as a giant set. – 40s of continuous work. Advise people to try to maintain their pace throughout so not going out too fast is key. Day 3 1) Jerk (any style): Work up to a heavy set of 1. Rest 1:30 2) Rev Grip Bent-over BB Rows: 3 x 8-10. Rest 60s. WOD 5 Rounds 10 Box Jumps w. a step down (24, 20) 12 S20H (115, 75) 14 Russian Twists 2 Count L3: (95, 65) L2: (20, 15) (75, 55) (Knee Raises) L1: (20, 15 Step-ups) (65, 35) (Knee Raises) Intent: Maintain a steady pace throughout. Day SWOD 4 x 5 Sumo Deadlift (55, 65, 70, 80%) WOD Three rounds for time of: 400 Meter Run 21 Front Squats (95/65 lbs) 15 Chest-to-Bar Pull-Ups 9 Strict Handstand Push-Ups Intent: Muscle Endurance is key on this. Break them up into repeatable efforts. The strict handstands will slow down the speedsters. Day 5 SWOD 4 sets of: Pause Back Squats x 3 reps (perform these without shoes, sit back and feel your posterior chain) Rest 2-3 minutes WOD 3 Rounds 16 DB Squat Snatches (50/30) alternating 30 Burpees 800 Meter Row ]]>