Wednesday
WOD: ‘Fran’ 21-15-9: Thrusters (65/95) Pullups see previous results here
We will have 3 separate test days, M/W/F. Prepare accordingly. WOD: A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch pushpress, overhead squat pressing snatch balance, heaving snatch balance, snatch balance high hang snatch, above knee snatch B. EMOM x 15 min: 1 Sn. Deadlift + 1 Snatch above knee min 1-5:
WOD: A. Shoulder Press 5×3 building to find your 3rm for today. *after warmups, goal would be to finish at 85% or above of your 1 rm. loading for working sets would look something like this: 1. 65% 2. 70-75% 3. 75- 80% 4. 80-85% 5. 85%+ B. Accumulate 3 Minutes Of Hollow Body’s Every
WOD: A. Deadlift 3×3 building to find your 3rm for today (doesn’t have to be touch and go) *after warm ups, goal would be to finish at 85% or above of your 1 rm. loading for working sets would look something like this: 1. 75- 80% 2. 80-85% 3. 85%+ B. PRACTICE for 10 minutes:
Session 7: This will be an 8 week cycle emphasizing strength biased days (squat, pull, push) along with speed strength- olympic lifts and heavier metcons: read more here. While still concentrating on strength, the core workouts will be couplets and triplets producing better GPP: read more here. Each week will have 1 longer (15+ min) workout that will