Extra Credit 11.15.19
WOD: “Triple Dipper”
“Lind-ita” (3 DBs of Death)
11-9-7-5-3 F(30+/20+) P(50+/35+) S(60+/45+)
DB Bench Press
DB Power Cleans
*This WOD will be a miniature and DB version of Linda. You will select a pair of dumbbells and use those for each movement for the entire workout. Choose a weight based on your weakest movement. The cleans will be performed as power. If the weights are too heavy, scale the weight down to a point where you are able to do the movements properly but are still challenging. Because the rep scheme is on the smaller side, challenge yourself on the weights for each movement. You don’t have to do everything unbroken but push yourself. Record time, weights, and any pertinent notes.
WOD: “Working Up an Appetite”
3 sets x 12 reps @ 60-70% of 5 Rep Max
*Second week of our Back Squat Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.
15 Min EMOM (:40 on / :20 off)
Min 1) 5 Strict T2B, L-Hold In Remaining Time
Min 2) 5 Ring Push-Ups, FLR In Remaining Time
Min 3) Rest
*The goal here is to work on our grip and core strength for our T2B and Ring Push-Ups . Focus on each rep to be performed with quality and perfection. Strict K2C or Straight Leg Raises will be a great substitute for the T2B. Box Push-Ups will be a great substitute for Ring Push-Ups. Using DBs for the FLR Hold will be a great substitute for the Ring version. Still perform the holds even doing these substitutes (K2C Hold and DB FLR). Record reps completed and any pertinent notes.
Thursday 11.28.19 – Thanksgiving (Holiday Hours)
Rest Day / Active Recovery
Friday 11.29.19 – Thanksgiving (Holiday Hours)
WOD: “Food Coma”
Strict Press Strength Progression
2 sets x 15 reps @ 50-60% of 5 Rep Max
*First week of our Strict Press Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.
WOD: “Pilgrims and Indians”
-In between each set of double unders, perform 15 Heavy RKBS
*This will be a great sprint style workout to finish off the week. Perform 15 HEAVY RKBS in between each set of double unders. Make the weight challenging but you should be able to perform everything unbroken. You’ll finish the workout with the 10 double unders. DO NOT perform another 15 RKBS after the 10 double unders. Record weight, time, and any pertinent notes.
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