WOD: 8/9/17

Strength:
1a) 3×3-5 Wall Climbs
1b) 3×12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
1d) 3×8 Seated Dumbbell Shoulder Press

Intended Stimulus: Today’s strength work is not for time, but the intention is that you will move continuously between movements without extra rest, except for the loading or unloading of weights or implements.  The movements are arranged so that there is minimal interference between movements (i.e., push/pull format) and you will be able to work at heavy, near maximal loads.  Use your notes from last week’s workout to keep the same pace, but try to add load.

Conditioning:
10 Rounds for time
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats

Intended Stimulus:  Develop capacity with a “heavier-than-normal” load.  Scale rounds before scaling load.  Slow down before scaling load.  The goal here is to get out of your comfort zone with loading.  It is understood that you will work more slowly, and with extended rest with the heavier loading.  For today’s purposes, fewer rounds with a heavier bar > 10 rounds with a lighter bar.
15 Minute Soft Cap.

One thought on “WOD: 8/9/17

  1. ARTHUR 13:55 RX
    GREG H 9:57 (135)
    ANDREA A 12:56 (95)
    DAN V “30 RX
    DAVID S 13:25 (125)
    MICHELLE H 11:05 (65/BOX)
    NIEL 2:04 (165)
    KATHY W 10:15 (55/BOX)
    DUSTIN 13:49 (135)
    PAUL A 10:40 (135)
    CARLOS C 14:35 (135)
    ANTHONY 6:59 RX

    ALICIA 13:13 (75)
    LAUREN 1 DX
    KARA 8 RD 14:10 (45)
    RICH 🙂
    ART 12:10 (65)
    PAUL 13:40 (155)
    DAMAN 12:48 (105)
    JULIE 9:15 RX

    PAUL V 14:12 (95)
    MATT D 9:24 RX
    CRYSTAL 15:00 7 RD (65)
    CHRISSA 16:? (115) 9 RD
    MAYA 12:27 (95)
    DANIELLE 10:48 (95)
    MARI 15:25 (85)
    RORY 12:04 9105)
    AMANDA 13:28 (90)
    LUIS 15:05 (95)

    LUIS S 16:33 RX
    BRIAN 10:30 RX
    JOHN 11:08 RX
    RON 11:31 (165)
    NICK R 12:55 RX
    JEN 11:15 (115)
    AMY 11:03 (95/B)
    WALT 12:42 (155)
    DAVE R 10:34 (115)
    DAVIN 8 RDS (135)
    HOLLY 8:51 RX
    ELSA 10:08 (85)

    DOM 8:08 RX
    DEMARIS 7:22 RX
    GUS 7:02 RX
    CAMERON 8:42 RX
    JOANNA 9:16 (65)
    BRET 13:25 (135)
    CUTTONE 8:03 RX
    RITU 16:13 (MOD)
    JUDY 13:23 (SU)
    BETH 8:39 (95/B)
    BRITTNIE 13:01 RX
    ALYSSA 10:55 (65)
    AUBRIANNA 10:29 (75)
    ALEXA 7:03 RX
    TONY 10:38 (155)
    JUDITH 11:37 (85)
    GOODWIN 11:30 (155)
    LIV 12:00 (85/B)
    SHAWN 🙂
    GINA 13:10 (75)
    MISSY 11:47 (115)
    ASHELY 10:56 (105)

    ERIC A 11:25 RX
    MARC S 8:15 (135)
    BEA 10:22 (85)
    YESSENIA 9:47 RX
    SERENA 9:44 (65)
    CHRIS H 1048 (45)
    ERIC B 11:53 (45)
    NERY 12:26 (BOX)
    LETTY 11:50 (65)
    CRISTIN 12:15 (65)

    PATRICK 11:04 (165)
    SHANNON 13:18 (45)
    DAMA 10:05 (45)
    VERONICA 12:30 (45)
    SAM G 8:52 RX
    BELINDA 10:52 (155)
    GABBY 13:54 (115)
    ALEJANDRA 13:05 (105)
    ALEXIS 12:30 (55)
    JEANNIE 12:28 (80)
    JAZMIN 12:43 (115)
    JUAN 16:54 RX
    VANESSA G 11:24 (85)
    MICHELLE 13:20 (65)
    BLANCA 12:07 (65)
    KYLEY 15:52 (115)
    SAIRA 13:45 (45)
    HERMY 13:37 (125)
    GERARD 14:37 (155)
    DAN 7:15 RX

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