Daily WOD

Back Squat Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.
* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps.  If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:
21-15-9
Snatch 75/55#
9-15-21
Pull-ups

Open WOD:
21-15-9
Snatch 95/65#
9-15-21
C2B pull-ups

40 Weeks and still lifting strong!  Lets hope the delivery is as easy as Christina make these workouts look!

DSC_0049

September 20, 2015

Monday 09.21.2015

Back Squat Week 1 5 @ 40% 5 @ 50% […]
September 19, 2015

Sunday 09.20.2015

Yoga 10 am Open Floor 11-1 pm
September 18, 2015

Saturday 09.19.2015

Open WOD: 1500 M row rest 5 minutes 30 clean […]
September 18, 2015

Friday 09.18.2015

Strength/Skill: EMOM 12 Power Snatch Squat Snatch GPP WOD: 3 […]