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RTG W.O.D. – 11/18/13: “Open 13.1 + HNBAS”, or Strength

IF YOU WERE ABLE TO DO THE ASSIGNED STRENGTH SUNDAY, THEN DO B1-E1 OF THE PERFORMANCE WOD THREE TIMES. OTHERWISE, DO THE ASSIGNED WORK BELOW. NOTE: THIS IS NOT AN “ATHLETE’S CHOICE” DAY – IF YOU DIDN’T DO YESTERDAY, YOU SHOULD DO IT TODAY. DON’T SKIP IT BECAUSE THE PERFORMANCE WOD IS MORE FUN.

 

AM:

– 5-4-3-2-1 Muscle Snatch Progression (to 70% of 1 RM)

– 5 x 5 Front Squat @ 88%

– 5 x 5 Strict Press @ 88%

– 3 x 5 Deadlift @ 90%

(Add 5 lbs. from prior session for all lifts)

RTG W.O.D. – 11/8/13

AM:

– 3 x 2 (1 Power Clean + 2 Clean, Unbroken) @ 70%, 3 Min Rest Btw. Sets

– 3 x 6 Clean High Pull @ 70%, 3 Min Rest Btw. Sets.

(Add 5 lbs. from prior session for all lifts)

 

PM:

– 3-3-3-2-2-2 Snatch Balance Drop (BH) Progression, 75% (3); 85% (2). Try going heavier with these – the range of motion is shorter, and your shoulders are getting stronger.

RTG W.O.D. – 11/7/13: “For Riley”

AM:

– 4 x (1 Power Snatch, 2 Snatch) @ 70%

– 5 x 5 Back Squat @ 88%

– 5 x 5 Bench Press @ 88%

– 5 x 3 Bent-Over Barbell Row @ 90% 1RM Clean

(Add 5 lbs. from prior session for all lifts)

 

PM:

A1. EMOTM, 12 Min:

– THIS Minute: 3 Weighted Ring Hang-to-Inverted (25/15). If done w/o weight, Try not to let feet touch ground btw reps.

A2. 10 min rest;

A3. EMOTM, 12 Min:

– 9 Unbroken C-2-B Pull-Ups;

– 3 HsPU from a 4″ deficit

A4. 4 x 1:00 Airdyne efforts @ 90%. ALlow for full recoveries btw. each.

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