Extra Credit 11.11.19
Monday 11.11.19 – Veterans Day
WOD: “The Big Chief”
Back Squat Strength Progression
In 15 minutes, find your 5 rep max of your Back Squat
*This will be our testing weight for our back squat strength cycle. Rest 2 minutes between sets and repeat until all 3 sets are completed.
WOD: “Abominable Snowman” – Repeated from 11.20.18
Max Time Bodyweight Barbell Front Rack Hold
Rest 2 minutes between rounds
*Load a barbell to your body weight. Perform a front rack hold with the barbell for max time. Be sure to keep the rib cage in, core and glutes are squeezed tight, elbows are up, and breathe through the rounds. Try to match or exceed your time from the previous round. Rest 2 minutes between each round.
WOD: “The Walking Dead”
4 Rounds For Time:
25 Russian KBS F(44 / 26) P(53 / 35) S(62 / 44)
*This is a miniature version of a WOD from one of our branches of government. This will be a test of both pacing and endurance. Record weight and time.
WOD: “You Gotta Be Quicker Than That”
Active Recovery / Rest Day
WOD: “Overhead Luggage”
Every 90 seconds for 12 minutes (8 rounds)
1 Snatch Deadlift + 1 Hang Power Snatch + 1 OHS (3131)
*Build to a challenging weight throughout the complex. You should not be in danger of missing a lift at any point. Stay controlled during each phase of the lift and do not break the tempo on the overhead squat. Record your weight.
WOD: “3 Piece Meal”
In 15 minutes, find a heavy 8 rep SA DB Bent Over Row / Side
-In between sets, perform :20-:30 of a L-Hang. Rest as needed in between sets.
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