Sunday 150927

Good luck to Joe A., John S., and Kira M. at the Festivus Games!!

Strict Press 3-3-3-3

a.) Dead, Deader, Deadest (October 2015 Festivus Games WOD #2)
Max-rep deadlifts in 30 seconds separated by 1 minute 30 seconds rest x 3

0:00-0:30  Max deadlift reps
0:30-2:00  Rest (load stays the same)
2:00-2:30  Max deadlift reps
2:30-4:00  Rest (load stays the same)
4:00-4:30  Max deadlift reps

Choose a weight from 35# to 215# (275# for Male Intermediate division only) for three 30-second all-out efforts.  Weight chosen should remain the same for all three rounds.  Try to choose a weight where your reps will be about the same for all three rounds.  Score is total reps x weight.

**Rest 10 minutes**  Change weight out and set up for WODs B & C during this time

b.) IHOP Lose Your Lunch Special (October 2015 Festivus Games WOD #3)

Plate-hop burpees (45/25) (both feet must touch the plate at the same time, no stepping up onto the plate)
Plate overhead reverse lunges (45/25)

Round 1 starts with 12 of each movement of this triplet, then 10 of each and so on.  Aim to complete this WOD within 10 minutes.  15 minute cut-off.

**5 minutes of rest starts on the clock once the last athlete finishes the above WOD**

c.) Maximum B.S. (October 2015 Festivus Games Floater WOD)

Back squats from the rack – Max reps in 2 minutes
Male (135/95)
Female (95/65)

The barbell starts on the rack at 3-2-1 go.  Athletes may re-rack the bar during the 2 minutes but the bar cannot touch the ground at all.  If the bar touches the ground for any reason the WOD is finished and the reps completed at that point is the score.  Reps do not have to be unbroken.

Sunday 150920

400m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3

2015 CrossFit Games Masters Event #6–
“The Sandwich”
***20 minute cut-off***
80-calorie row
40 shoulder-to-overheads (155, 135, 115 // 105, 95, 75)
80 deadlifts (155, 135, 115 // 105, 95, 75)

Sunday 150913

200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Strict Press 5-5-5-5

Skill Work:
Establish a 1RM Log Clean & Press
Establish a 3RM Axle Clean & Press (touch and go)

Build up to a 1RM yoke carry x 50′

50′ is redline to redline.  Many individuals prefer to wear their lifting belt when doing yoke carries.