Tuesday, October 16, 2012

Wednesday 121017 Front Squats and a Five Rounder

Today's sessions have a lot going on... after a thorough warm up, we will take 20 minutes to work up to a heavy set of 5 front squats.  Remember, NO DROPPING WEIGHT.  (And since we aren't working up to a 5 rep max, there shouldn't be any reason to need to drop anything anyway)

In between your sets of front squats, rest a bit.  Then spend some time doing 3 sets of max rep weighted pull ups.  You will do some pull ups in the warm up... and then in between some heavy squats, get some heavy pull ups.  Get all this done- there IS a 20 minutes time limit.

Now you are pumped up and ready for 5 rounds for time.
Laser beam focus... Dr Deb clearly sees an end to this WOD.
***4pm WOD new trial class time, you want this to remain on the schedule?... Come!

Wednesday WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm and OnRamp at 7pm

Take 20 minutes working up to heavy 5 rep front squats
Work in 3 sets of max rep weighted pull ups at 35/20#DB (for scaling- you are shooting for 8-10 reps)
Five Rounds for time of:
Ground to overheads, 8 reps (20/15kg plate-bottom position horizontal to ground on top of a DB)
Plate Squats, 8 reps (same plate- hold it... no resting on the legs!)
Burpee with jump to plate, 8 reps
Post max 5 rep weight, number of pull ups and time/scaling to chalkboard/journals.

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