WOD
It’s Friday, no freaking out!
What’s a drag race? It’s where you go as fast as you can through a bit of tough work, then rest a little while, and then repeat it again later to hopefully go as fast or faster than before. Typically the fatigue will not allow you to do so however 🙂
The Workout:
Deadlift/Row Drag Races:
12 Deads, 300m Row, rest a bit after
5 rounds, each for time.
This allows each person to challenge their deadlift load, and their rowing speed without the logistical consideration of lacking rowers, or anything like that. It’s hard to smash the rower HARD after a good set of deads. Come find out first hand just how difficult it is! HA 🙂
Finally my kinda workout!
Lynne is so cool! You get to rest. You get to try really hard. You get sore pecs! You get better at Pull-ups. You get to test your might. And you can eat while you do the workout!!!
The Workout
“Lynne”
5 rounds for max reps of:
Bench press at bodyweight/.7x bodyweight
Pull ups
The pull-ups should be done immediately following the bench presses. THEN the resting should take place. The rest can seriously be like 5 minutes. I know it’s forever, but the quest is to maximize the reps done per set. As for the pull-ups, if you’re wicked at pull-ups, then strict ones can be performed. But if we’re learning or re-learning how to kip and get that pattern sorted out, then those should be done. Example: I’m good for about two strict pull-ups, I should do kipping ones. Aaron is good for about 40 kipping pull-ups, he should do strict ones. And if you’ve got more strict ones than kipping, we’ve got to kip and get that to be reversed. LOTSA REPS.
Wednesday! Gonna be a serious one 🙂
Here’s a great example of ELITE PROGRAMMING. This is really a tough deal guys! Can you make doubles? If so, great, can you make a few hundred rapidly? Can you squat clean? If so can you take a damn decent load for 40 some reps?! Yeesh. The Clean needs to be a “missable” weight, like heavy enough, so that if you straight up mess it up, you’ll miss the lift, and have to pick it back up and try again. That’s a tough place to be, which is so good!! Be excited for the coaching, the scaling, and the fitness!! Fear not, we have shoulder-safe options, and all that good stuff!!
The Workout:
6 Rounds for Time of:
35 Double Unders
7 Hang Squat Cleans 135/95
As serious as we get at least, hehe 🙂
Tuesday and Thrusters! Oh boy!
This really is the quickest way to make 95/65 feel light 🙂 It’s almost like something is coming. Tee hee!
The Workout:
Thruster for Max 5
There’ll probably be some games to play today, look forward to that!
Monday! Week 2!
We’re on 286 sessions left for the year! I mean who’s counting?
UPCOMING COOL STUFF! The weekend of the 29th is gonna be FIRE if you’re one of us 🙂 Saturday the 29th, we’re gonna be smashing a 5k Row as a gym. It’s a proper event, multiple heats, a discussion on pacing and starting/finishing, we’ll get the schedule up soon. It’s gonna be rad. Come and go for a record! Sunday the 30th! We’re going snowshoeing! A few years ago we went to the Nordic Center on Stevens Pass and that worked out really well, I’m looking to do that same deal this time! More deets to follow for sure, but save the date, and clear your calendar! As for Snowshoeing, remember guys, you are 100% in charge of your own action, parking, driving, permits, chains, everything. I haven’t yet been able to find a hook up on a tour bus and a driver, if you know a guy, holler!
The Workout:
“Isabel”
For time:
30 snatches 135/95
SMASH!
Euro Presses?
I’m totally against all forms of hierarchy and domination. Most people aren’t. That’s cool, do you boo boo.
Here’s a clip from where we get the name Euro Training for this sequence of movements! It’s not at all what the move really is, but the Wayan’s brothers nailed it with this sketch
The Workout:
Teams of 3: Euro Presses 35/20, L-Hang, 300m Run. Max Euro P’s in 20 minutes. Put an honest effort into the L-hang.
1 Euro Press is:
From Standing:
Hands to DB’s, Jump feet back, Push-up, Row Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster. That’s one.