Friday

Screen Shot 2014-11-06 at 10.51.43 AM
6:45 Crew on the Row/Swing section Tuesday’s WOD.

*FYI we are starting a lifting/strength cycle that will run on Mondays & Fridays based on Michael Rutherfords “Max Effort Black Box”.  Those that attend these days would be advised to keep track of loads for every work set. The Next 3-ish weeks will be focused on Power Cleans, Front Squats and Strict Press. The lifts will change next month after we have established a 5RM, 3RM & 1Rm for each. The lifts will stagger, so next Monday will be Press and next Friday Power Cleans. Let us know if you have any questions.

WU
B-Ball
Review of Front Squat & 8 Mins to work up to starting set

WOD

Front Squat 5-5-5-5
Work up to a Heavy/Challenging starting set then Ascend to 5RM for the day.
Rest 2-3 mins between sets ….15 Min Cap

then

21-15- 9
OH Squats
Strict Ring Dips

RX: 95/65# & Muscle up to dips on high rings

Foundational
Amrap 12
10 Goblet Squats
10 Ring Dips

Coldown
Easy Hill Loop with the homies or 1000 m Row & Yoga Flow

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s