WOD for Tuesday 041613 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
Deadhang Pullups
Test for 1 set max (no more than 3 attempts)

Strength:
Bench Press
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

Conditioning:
For Time:
100m Farmer’s Walk (62/44 x 2) – hands at sides
100m Farmer’s Walk – hold in rack position
10 Double KB Thrusters
20 Slam Balls (40/30)
30 Burpees
40 Sandbag Shoulders (see video below)
50m Sprint with Sandbag
100m Farmer’s Walk (62/44 x 2) – hands at sides
100m Farmer’s Walk – hold in rack position

Time Cap= 20 minutes

Post Bench Press Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  Then, you will establish a max set of Deadhang Pullups.  Take no more than three attempts to do it.  Full extension at the bottom and chin over the bar on top.  If you don’t have deadhangs, use the following scaling sequence and determine the same:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. 

The conditioning workout is a chipper with a 20 minute time cap.  You are using the same set of KBs/DBs for the Farmer’s Walks and Thrusters.  Make sure you watch the video below for a good demo of how to shoulder the Sandbag.  There are 40 reps total of this exercise, 20 to each shoulder.  Keep the sandbag liners (wrapped in duct tape) inside the black sandbags.  Lumpy is good…makes them harder 🙂

Sandbag Shouldering
[youtube]https://www.youtube.com/watch?v=jD2gnbCIYJI[/youtube]