WOD: Thursday 241212

I make the same face when someone eats the last Oreo but doesn’t throw the container away.

• Coaching Notes

We are getting after a good old fashion lower body pull and upper body push strength superset today with the emphasis on volume building and hypertrophy. The goal here will be to have athletes work at a consistent load across in the range of the 55-65% range for both movements. Possible slight increases in loads will happen, but the goal is to start more moderately and just focus on form here as the volume could create some excess soreness going into the weekend.

strength:

Every 3:30 for 14 mins do:

10 Bench Press, @ 55-60%

12 Deadlifts, @ 50-55%

metcon: "Shadowlands"

As many reps as possible in 8 mins of:

3 Burpee Pull-ups

3 Shoulder-to-Overheads, 135/95 lbs

6 Burpee Pull-ups

6 Shoulder-to-Overheads, 135/95 lbs

9 Burpee Pull-ups

9 Shoulder-to-Overheads, 135/95 lbs ...

Continue adding 3 reps each round to each movement until time expires.

accessories Part a:

5 rounds for quality of:

Dead Hang, pick load, 30 secs

6 L Staggered Stance Dumbbell Romanian Deadlifts, pick load

Dead Hang, pick load, 30 secs

6 R Staggered Stance Dumbbell Romanian Deadlifts, pick load

accessories Part b:

Tabata Dumbbell Hammer Curl, pick load

Tabata Double Dumbbell Tricep Kickback, pick load

The Tabata interval is 20 secs of work followed by 10 secs of rest for 5 intervals.

Tabata score is the total reps performed in all of the intervals.