Dec 11, 2014

Friday 14.12.12

Team WOD
2 Partner, 10 RFT (5 Each)

- 12 Air Squats
- 8 KB Swings 53/35#
- 4 Pistols (2 Each Leg)
*10 Burpees Together each round BEFORE switching

Strength Work: Back Squat
- 3x 5 at 75/80/85% 1 RM
Accessory Work
- 5x 10 situps OR Back Extensions

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: For this partner WOD, one partner will rest while the other completes the 12-8-4 cycle. To finish the round, you will do 10 Burpees together and then switch. Each partner will complete the cycle 5 times for a total of 10 rounds.
  • You should have some Air Squat muscle memory from Monday! Ensure you keep your weight in your heels, keep a lumbar curve, knees track over the toes, and maintain a line of action; hips press back as your glutes descend and the chest is actively lifted.
  • Similar to a Push Press, the KBS begins with a dip back in order load the hips and allow them to drive the KB overhead.
  • For pistols, balance on one leg, send your glutes back and down, finishing with your hip crease below parallel. Stand to full extension of the hip and knee; cycling/alternating between your right and left each time. See the video for a good demonstration.
Optional Skill Work: This begins your Wendler ‘mesocycle that will continue into January. Make sure that you utilize your spreadsheet to accurately calculate your ‘Working Max’ (90% of your actual max). From there, you can calculate your percentages for strength work.

Accessory Work: Don’t skip out, there is research backing the importance of this in building and sustaining strength.


Chuck Lawrence said...

Team C&C Music Factory (With special guest DJ Specter Rector): 13:22 Rx

Dan R. said...

I really wanted to quit in the middle of those burpees but the DJ kept playing some awesome songs that gave me the motivation to finish the WOD.

Jimmy Chen said...


I actually did 14.4 from yesterday since I didn't get the chance to do it then. Finished at 182 with scaled 115 sans 135. Kept the "ugly muscle-up" image in my mind as tried to shimmy my way up. I'm glad my garage gym is in a private cul-de-sac.

Can't wait to actually be back in the Bubble next week!