WORKOUTS
Challenge WOD: Games Chipper “The End” (mainsite 110805)
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball (14 lb)
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlift high-pull, 108 pound kettlebell (70 lb)
30 Burpees
20 Shoulder to overhead, 135 pounds (95 lb)
120 foot Sled pull, sled plus 165 pounds (105 lb)
RX’d is 20 lb d-ball for wallballs (women 14 lb dynamax), proscribed weight on barbell for sdlhp, tire drag with 135/90 lb of plates 60 feet back and forth on blacktop behind field house—marked between trees)
WOD 2: Run-Push-Swing (CFOKC 110811)
AMRAP in 12 minutes:
200 meter run
10 Ring Dips, Ring Push Ups or Push Ups
15 KB Swings
WOD 3: Runs-Deads (mainsite 110811)
AMRAP in 12 minutes:
400 meter run
5 Deadlifts
Post load and time to comments.
STRENGTH
SWOD 1: 5 – 5 – 5+ Deadlift
SWOD 2: 5 – 5 – 5+ Backsquat
SWOD 3: 5 – 5 – 5+ Shoulder Press
SWOD 4: 5 – 5 – 5+ Bench Press
We are starting off with the Wendler Cycle minus the assitance exercises. If you find his interview on T-Nation, be careful, there is some harsh language. To start the cycle you have to know your 1RM. If it has been a while since you did a 1RM effort, just use the last one you have documented. To set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs. The first set of 5 is 65% of 270lbs, or 175lbs. The second set is 75%, or 203lbs. The third set is 85%, or 230lbs. The “+” on the third number means five is Rx’d but go until failure, however many that may be.
GYMNASTICS (from Carl Paoli)
GWOD 1: Leg Swings
Tabata 4 minutes, 20 seconds on 10 seconds off:
Front leg swing alternating right and left leg
GWOD 2: Splits
Hold middle split for 2 minutes; rest 2 minutes, repeat
If unable to perform a full middle split, use a plyobox or chair for support.
GWOD 3: Hollow Body
5 Rounds of max hollow body holds for time, resting 30 seconds between each round.
MOBILITY (from Kelly Starrett)
MWOD 1: Forearms
MWOD 2: Resetting the Shoulder
MWOD 3: Psoas and Scalenes