Monday’s WOD DEC 7th

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DAY ONE/ MONDAY

Warm-up 0:00 to 6:00:

500 M Row

 

Mobility & Dynamics 6:00 to 21:00:

Trainers Standard

 

Mechanics/ Form Weightlifting (25:00 – 35:00):

Deadlift

Bench Press

Squat Clean

 

(class does movements together)

 

WOD Demo/ Mechanics/ Skill

Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

 

WOD/ HEAVY /W:

CAT ONE:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 185/130 lbs

Bench Press, 185/130 lbs

Clean (squat), 185/130 lbs

 

CAT TWO:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 155/110 lbs

Bench Press, 155/110 lbs

Clean (squat), 155/110 lbs

 

CAT THREE:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 135/95 lbs

Bench Press, 135/95 lbs

Clean (squat), 135/95 lbs

The loads are decreased to encourage a completion time of under 50 minutes. An appropriate load will allow the 10 reps to be completed within 2 sets.

 

CAT FOUR:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 95/65 lbs

Bench Press, 95/65 lbs

Clean (squat), 95/65 lbs

 

The load is decreased for all movements to ensure correct mechanics are maintained. During the deadlift the back should remain unchanged from a neutral position throughout every rep. On the return, send the hips back first to allow a straight bar path. During the execution of the bench press, keep the shoulder blades squeezed together. For the hang squat clean the rep will begin from mid-thigh. Extend the hips by squeezing the glutes and legs before pulling under the bar to a front squat. Reduce the load for a movement if unable to complete the first set of 10 reps in 1 set.

 

After-Bash:

Mobility