11/10/14 WOD

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Mobility:  None.


Skill Practice Warm Up:  Spend 8 minutes working up to a challenging axel deadlift.


Workout:  Deadlift

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting weight each set)

Superset: Strict HSPU or dumbbell press

3 – 5 reps each arm adding a long pause at both the top and the bottom of every rep. (As long as you can while still getting in the required rep range.


Workout:  “Max Effort” testing and Year End Goals (Y.E.G.s)!

Talk to the coach about what order you should perform them in, and try and pair up with people working on the same goals.  If you have a ‘metcon goal’ that is a workout, wait until after you have done some of the one-off skill tests first.

For today, use a partner to count reps and keep time. DO NOT TRY AND DO TOO MANY ONE DAY. Try to complete 2-3. These are just ideas for ‘max effort’ stuff.  Feel free to work with a coach to do your own Y.E.G. stuff as well.

If you need a good sweet to don’t forget the two metcons at the bottom.

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push ups (no dropping off of toes)

Max sit ups in a minute (abmat, feet un-anchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight turkish get up

“Annie” 50-40-30-20-10 Double unders and sit ups

“Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups – for time

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