This is your baseline check after completing the Paleo Challenge if you participated. Hopefully most of you will show some amazing improvement on your Fran time!
We will be finishing up the Wendler Cycle this month and starting in December we will begin working on the Olympic lifts. Each Monday and Wednesday we will do one of the core Oly lifts and Friday we will do an assistance related Oly strength lift. This will take place during the half hour strength sessions. Talk to your coach about attending.
Run an 800m
Then as soon as the last person arrives:
AMRAP 11 mins
11 KB/DB swings 53/35
Then finish it off with 1 more 800m run
Score is total rds and time on the last 800m
WOD: With a continuous running clock perform
1 pull up the first minute,
2 push ups the second minute,
3 pull ups the third minute
4 push ups the 4th...and so on until you can't complete the prescribed number in that minute
WOD: 6 - 100m Sprints
Rest as needed between efforts. Remember these are sprints, that means as fast as possible, make sure you are running on the balls of your feet and not running heel to toe.
WOD: Filthy Fifty
50 Box jumps
50 Jumping Pull ups
50 KB Swings
50 Walking lunge
50 Push Press 45#
50 Good Mornings (normally Back ext)
50 Wallball Shots
50 Double unders
ME: Wendler Squat
WOD: At your own pace complete:
7 sets of 2 reps Weighted Pull ups AHAP
5 Sets of 3 reps Single leg RDL each leg AHAP
Rest as needed between efforts. Be fore warned, this will leave you with some DOMS(delayed onset muscle soreness) due to the eccentric or negative portions.