Tuesday, May 8, 2012

Wednesday 120509 OHS and a Chipper

Now that you have skipped this entire paragraph to read the WOD... take a minute to read this here write-up.  Ok, go ahead and read through the WOD again.  Wrap your brain around it.  There is a LOT going on at the Hut today.  A strength set to start off... then moving on into a chipper.  Again, LOTS going on so it is HIGHLY recommended that you prepare yourself mentally before you arrive.

KNOW your 1 or 3 or 5RM overhead squat so that you determine where you are going with the strength set.
After some group warm up work- you are going to pair up with a person or 2 that will be overhead squatting about this same amount as you.  Work up from an empty bar, then adding a few kilos at a time, and work up to a 5 rep set.  You do NOT need to set any maxes today, but you DO need to get in THREE sets of THREE reps at a weight that gets your attention.  Shoot for 75% of your 1RM across all 3 sets.

During your 2 minute rests between sets- make sure you begin to warm up some of the movements for the chipper. A few toes to bar, a few push ups some double unders, etc.  You will likely set up the barbells for the push presses outside to create some space.  At about 30 minutes after the hour... its time to start the chipper.
Last week the Hut went Hollywood... whatever that means!
Wednesday's WOD: class times at 7, 9, 10am and again at 5pm.  Strength class at 6pm and OnRamp at 7pm.
5-5-5 Overhead squats- work up to approx 75% 1RM, maintain load over 3 sets
For time complete:
20 Toes to bar
40 Pushups
800m run (Hut to Library route and return)
60 Push presses, 35/22.5 kg barbell
80 Double unders (3:1 sub for singles)
Post OHS load and chipper time to journals/chalkboards.

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