Wods 8/19/19-8/23/19

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Saturday will soon be upon us!  Hopefully you’ve strategized with your teams and are ready to go.  I know I am:)  Friday is more bodyweight and aerobic in nature  to allow you all to recover for Sat.  Don’t forget potluck afterwards at 12.

Monday

“1rd every 3 min x 27 min
1: Run 400m
2: Bike .6
3 Row 500m
The new rig goes up today!  We will need to stay on the small half of the gym while construction takes place.

Tuesday

Seated DB press 3×10 or HSPU 5×5 strict

“7 Layer Cake”
30 Ball slams
40 DU
20 C2B pullups
40 DU
30 DB snatch 50/35
40 DU
20 TTB
40 DU
50m SOL carry 50/35
40 DU
20 KB DL 70/53
40 DU
30 KBS
40 DU

Today’s chipper is meant to be a little bit of everything.  We don’t hit anyone movement that hard other than DU.  Having to transition back and forth to DU will lead to greater gains in coordination.  Most of the time with DU, its not fitness, it simply practice.

Wednesday

Back squat 6-4-3-2 75%-90%

3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs

The % are a guideline.  We want you to make every set.  The 2 should be hard, but not a grind.  Scale the lunges so you can go unbroken.  Muscle imbalances are best fixed in single legs with moderate loads that allow for increased time under tension.

Thursday

Bar Mu skills

For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees

3 minutes Rest

Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time cap: 12 minutes
Scaled snatch 65/45
Pullups

We’ve been working hard on Bar muscle ups. Here is a chance to see where you are at relative to last March.  The open is here in October so you know these are coming!

Friday

Row/Bike
40-30-20-10
abmat situps
50m Dball/Sandbag carry every round

Today is meant to get the HR up and be easy on the joints.  This is important for building endurance as well as long term health.