SHOCK-TOBER Round 3
Baseline:
500M Row
Warm up: 10,8,6,4,2 work up to 75% of 1 Rep Max DL with appropriate number of Hip Mobility Drills between each.
Strength:
20 x Deadlifts @ 80%, 10 x Box Jumps 24/20" , 20 x Big Ass Tire Flips
Work Capacity: On :30 for 7:00, do 1x Power Snatch into an Overhead Squat (Wt = your choice)
Durability: 3 Rounds, 10 x GHD Sit ups, 10 x Russian Twists, 10x Reverse Hypers
Today...whenever you show up...if you show up...start it off as it says...with a 500m row then fall into the deadlifts...Progress through the entire workout at your pace. Try to rest as little as it takes and push through. Attempt to complete the entire WOD in no more than 1 hour. Get your breathing in and a few final HMDs...if you have time, perform some of your own stretches. Most of all...have fun, train hard, train safe!
ReplyDelete10 135, 8 185, 6 225, 4 275, 2 295
ReplyDelete20x Dead Lifts at 245
10x BJ Rx
20x BAT Flips Rx
Power Snatch + OH Squat 65# form is horrid on OH
Durability:
Scaled the GHD sit ups to abmats due to time constaints.
Great work! See you all tomorrow!
BL + W/U then...
ReplyDeleteSrength: 10 x 135# DL, 8 x 155#, 6 x 185#, 4 x 225#, 2 x 275#, 1 x 300#, 1 x 345#, 1 x 385#.
Stamina: 20 x DL @ 275#, 10 x BJ @ 24", 20 x BAT flips rx
Work Capacity: PS @ 95# into 95# OHS, every :30 for 7:00. Really concentrated on form and felt great!
Durability: 3 rnds: 10x GHDSU, 10 x Russian Twists with mystery ball, 10 x Trash Can reverse Hypers!
It was crazy out there today. Awesome!! But crazy. We trainers, (Jeff and me) will do a better job in the "coaching" capacity, especially with the technical lifts. We will also scale you if necessary. If you don't like it...go train somewhere else because you will not get hurt on my watch!
NO SPARTAN DIES TODAY!!!!
Oh and 1 295, 1 305, 1 315
ReplyDeleteBL + W/U then...
ReplyDeleteSrength: 10 x 135# DL, 8 x 155#, 6 x 225#, 4 x 275#,
1 x 300#, 1 x 345#, 1 x 405#.
Stamina: 20 x DL @ 275#, 10 x BJ @ 24", 20 x BAT flips rx
Work Capacity: PS @ 135# into 135# OHS, every :30 for 7:00.
I felt great initially with my snatch and OHS. As i fatigued, the snatches became more difficult to pull but i completed each set accordingly. I was definitely pleased with my bottom position on the OHS!!
Durability: 3 rnds: 10x GHDSU, 10 x Russian Twists with 25lb plate, 10 x regular reverse Hypers!
I definitely agree with Casey. It's definitely awesome to have such a huge sesh during lunch time. It definitely adds a great amount of motivation when we have that many people out there "getting it in". Like Casey said, we promise that there won't be anymore confusion (some of ya'll might not have even noticed haha) from now on. I definitely wish that we had more equipment cause that would automatically make lives a lot easier and reduce any "choke points". I'm not sure how many people will read these posts but please check the website frequently for the next days WOD and familiarize yourself with the movements. It will help you catch on quicker and cause a smooth transition in the classes. And as always, feel free to ask any questions if you're lost. Safety is always paramount and we'll keep it that way! It's a long journey to Elite Fitness and we can't let injury be a hurdle in that path!