Check out the first WOD of Barbells & Handlebars 2015 going down on Saturday, November 21st! Want to try out a competition? This one is great for your first. Barbells, beer, and all the money going to charity… What more could you ask for? Video below.
Here’s what’s going on this week:
Monday 10/26 – Start of Prep Course
Thursday 10/29 – Mobility from 6:30-7pm
Saturday 10/31 – Hydrostatic Body Fat Testing from 8-11am SIGN UP HERE
Sunday 11/1 – Skills Review (more info TBA)
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Monday 10/26
A) Take 15 min to build to a 5RM back squat
– Goal is at least 85% of 1RM
+
“Fran”
21-15-9 reps:
– Thrusters (95/65)
– Pull-ups
Tuesday 10/27
A) E3MOM x 15 min (5 sets)
– 6 TnG push press at same weight as last week (or heavier if possible)
+
3-4 sets very hard effort:
– 12 alternating DB snatch (50-75/20-45)
– 8 burpees AFAP
– 30 sec all out row
R3-5M
Wednesday 10/28
A) E2MOM x 6 min (3 sets)
– 2 power cleans + 1 front squat
+
E2MOM x 6 min (3 sets)
– 1 power clean + 1 front squat
+
E2MOM x 6 min (3 sets)
– 1 squat clean
*Build over the course of 9 sets to something heavy
+
4 rounds for time:
– 400m run
– 20 wall ball
– 10 T2B
Thursday 10/29
A) EMOM x 15 min
1: Bench press x 3 @ 83-85%+ (5-10lb heavier than 10/15)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
+
1 time through:
– Deadlift x 15 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press
– R2M
– Deadlift x 10 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press
– R2M
– Deadlift x 5 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press
*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
*If you’re unable to get a minimum of 5-6 HSPU, perform either kipping or banded or an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.
+
3 rounds not for time:
– 8-10 Db tricep rollback extensions
– 8 weighted pull-ups (build to heavy set) OR 4 negative pull-ups (3-5 second descent)
Friday 10/30
A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
– snatch + snatch w/ 2 second pause at knee cap x 2 reps
*build but keep technique on point, compare to 10/16
C1) 20 dual KB front rack walking lunges (heavy); R60S
C2) 1 lap farmers carry AHAP; R60S
C3) 50-100 double unders or 2 min of DU practice; R60S x 3 sets
Saturday 10/31
8am Masters CF
9am CrossFit
10am Level 2
