Extra Credit 12.2.19
3 Rounds For Time:
50 Double Unders
5 Snatches F(95+/65+) P/S(135+/95+)
*This will be a short sprint style WOD to work on snatches. The main focus will be the snatches so pick a weight that will be challenging and will force you to go singles on them. The snatches can be either power or squat. The goal is to work on form and technique with the snatches while having an elevated heart rate. So push the pace on the runs and double unders and slow down for the snatches. Record your weight and time.
Back Squat Strength Progression
4 sets x 10 reps @ 70-80% of 5 Rep Max
*Third 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 2-3 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.
3 Rounds For Quality:
6-8 Single Leg Landmine RDLs / Side (30×1)
6-8 Single Arm Kneeling Landmine Press / Side (20×1)
6-8 Standing Landmine Oblique Twists / Side (20×1)
*Our goal today is to work on unilateral and core accessory movements. We will start with 6-8 single leg landmine RDLs per side before moving to the landmine presses. After 6-8 reps are completed on both sides, then move to 6-8 reps per side of single arm kneeling landmine presses. After 6-8 reps are completed on both sides, complete 6-8 oblique twists per side. We will be using the same bar and weight the whole time so pick a weight that you will be able to do all the repetitions of each movement but will still be challenging. The weight should be based on your weakest of the three movements. This is not for time but for quality so respect the weight and the tempos attached for each movement. Rest as needed between each set and round.
Strict Press Strength Progression
3 sets x 12 reps @ 60-70% of 5 Rep Max
*Second 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 2-3 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.
Death By….. Ski Cals
Start at 4 Cals
*If you are able to complete the calories in under a minute, then add 1 calorie for the ladies and add 2 calories for the gentlemen. Continue until you can’t complete the set number of calories in under a minute. Record the total amount of calories completed.
2019 12 01