WOD for 07 APR 2016

0500 and 1130 at Fredericks Gym

 

Pretty straight forward beasting for today:

Strength:

Power Clean 2 @ 50%, 2 @ 60%, 2 x 2 @ 70%

Press 5RM; 4 x 5 @ 90% of 5RM

DB Row 5 x 10/arm

METCON:

4 Rounds:

Max HSPU

15 Barbell Rows – heavy, but unbroken

rest 1 min between rounds

*If your 1st max set of HSPUs is below 5 I want you do your max set and then do a max set of a scaled HSPU. Doing 2 HSPUs and then Barbell rows is not developing HSPUs.

_____________________________________________________

Festivus Gamers, today is going to be fun. Come in if you can a little early and get a warm up in because

NLT 1250 we are going to do 25 to life,

at 1315 we are going to do beyond thrusterdome and at

1335 we are going to do the floater.

Intent here is to validate where we are going to put the floater WOD. The Oracle of Hudson has spoken that we should do it ten minutes or so after the close of Beyond Thrusterdome so we are going to do that. Depending on your fatigue level you may need to back off a little on Beyond Thrusterdome but that is OK! If you feel good go for it but today is not the day to be shooting for a ten pound PR simply because of the condensed rest time. What I do want to measure though is a realistic fatigue/expectation level for the Floater.

Also, try and get your thruster attempts to about 3 or at most 4. You shouldn’t be doing a ton of thrusters to reach a 1RM cause you will be smoking yourself for later WODs.

Lets get Beastly folks.

 

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