Competitors, Week of 3/9/2015

Strength WODs probably seem a little light this week, but with most of you repeating the Open WODs at least once, I don’t want to take chances of over training and causing injuries. I know it doesn’t seem like a lot of work because some of the workouts are short, but you are pushing yourself as hard as you can (or should be), for that entire period. Whether it’s 3 minutes, 6 minutes, or 15 minutes.

 

Summer CAL dates were announced last week: 8/15-9/12; Championship 9/26

 

Monday:

“Bergeron Beep Test”
EMOM for as long as possible
7 Thrusters (75#/55#)
7 Pull-Ups
7 Burpees

Tuesday:

5×5: (complete 5 reps of the complex without dropping the dumbbells, and complete 5 rounds. You’ll do a total of 25 complexes)

Deadlift
Hang Power Clean
Thruster
Overhead Lunge – right foot
Overhead Lunge – left foot

Wednesday:

EMOM for 7 minutes:
2 Squat Snatches (you can drop the bar)
Start with a warm-up weight (around 50-60% of 1RM) and increase weight

Friday:

EMOM for 7 minutes:
2 Squat Cleans (you can drop the bar)
Start with a warm-up weight (around 50-60% of 1RM) and increase weight

Saturday:

As many meters as possible on the erg in 5 minutes

15 minutes of handstand walk practice

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