Your workout of the day!
We’re starting two new cycles today. More on the rhyme and reason with tomorrow’s post. For now just the WOD:
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1a) 5×5 Back Squat @ 80%
1b) 5xME Strict Deficit HSPU 6″/4″
(everyone will use same deficit even if using box, band or deficit push-up scale)
Conditioning
2) 5 RFT
10 Clapping Push-ups
10 V-ups from hollow body
20 Jumping Lunges
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Team will be doing Snatch, CJ and Fran. We’ll return to normal TOW programming after we get through these benchmarks as a gym.
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Clean and Jerk – 1RM
Conditioning
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull ups
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Sara shares Yoga secrets with Dan
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*1RM Back Squat if you missed Tuesday*
or
3RM Front Squat
Conditioning
100 Double unders for time
Rest: as needed
Row 1k
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One of the goals of testing week is to see as gym where we stand. In the fall, we found that most athletes’ barbells lifts were very low. Today for “Amanda” we only had three athletes, all men, attempt to do muscle-ups on the WOD. It’s starting to look like gymnastics might be worth paying some attention too. We need more muscle-upers.
If you’re coming to Barbell Basics, we HIGHLY recommend that you don’t WOD right before. We’d either recommend WODing in the AM or WODing right after at 830pm. Your body will do a much better learning technique if you aren’t fried from Cindy.
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1RM Press
Conditioning
“Cindy”
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
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Back Squat 1RM
Conditioning
“Amanda”
For time:
9-7-5
Muscle-up
Snatch, must be full squat snatch (135/95)
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What a great weekend!
Let the tests begin!
Testing Week, Day 1
Don’t worry if you don’t have a check in a lift this week. Just show up as always.
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Snatch 1RM
Conditioning
500m Row
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1) Note schedule change. 1pm added. 1230pm canceled.
2) Hoodies will be on sale Monday. Pre-orders can pickup now.
With a partner, for time
50 C2B Pullups
40 Ring Dips
300′ Walking Lunge w/ 45/25# overhead
200m Run
100 sit-ups
20 C2B Pullups
30 Ring Dips
40 Burpees to plate
.5 mile run
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Goat work
This can include working barbell lifts you may need checks in.
Conditioning
6minute AMRAP
10 HSPU
10 Goblet Squats (53/35)
Rest 2 minutes
6 minute AMRAP
10 Ring Pushups
10 KB Swings
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SweatRiver all day
Yoga @ 7am w/ Gisele
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Whata Jerk!
Barbell Basics tonight with Heather
Technique
10 minute EMOM
1 Hang Snatch + 2 OHS (95/65)
Conditioning
LuRong Living Triplet Teaser – refer to 26SEP13
18min time cap to complete:
21, 18, 15, 12, 9, 6 and 3 reps of:
Wall balls
Deadlifts
Box jumps
Level 1
Men 14# ball, 85# deadlift, 16″ box
Women 10# ball, 55# deadlift, 12″ box
Level 2
Men 20# ball, 105# deadlift, 20″ box
Women 14# ball, 65# deadlift, 16″ box
Level 3
Men 20# ball, 115# deadlift, 24″ box
Women 14# ball, 75# deadlift, 20″ box
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