Aug 16, 2015

8-17-15 WOD

8-17-15 WOD Monday
Challenge: Strict Press
5@75%
4@80% 
3@85%
2@90%
2@95%
Max Reps @ 75%  *You all should have the math ready before you do your sets. DO THE MATH!! you should not be at your 1 rep at any point. You are doing the press cycle and lifting a percentage of the 1 rep we tested. Be nice to your coach and be prepared! No one arm "gumbie" reps. Meaning using your strong side and presses the weight uneven. You will not gain from this and it looks funny. (; Example. your 1RM is 75#: rep scheme with weight as follows:
5@75% (75#) = No higher than 56#
5@80% (75#) = No higher than 60#
3@85% (75#) = No Higher than 63#
2@90% (75#) = No Higher than 67#
2@95% (75#) = No Higher than 71# (if there is a fail here on rep 2 it's ok.)
Max Reps @ 75% (75#) = No higher than 56#

WOD
L3- super fast for time!
Run 800
60 TTB
Run 800
60 wall balls 
Run 800
60 burpees

L2
15 Min Amrap
400 m run
10 burpees 
12 TTB
15 Wall Balls

L3
15 Min Amrap
Run 200
5 burpees 
7 kipping leg raises (heels above hips) sub knee raises if needed
9 gobblet or air squats 
30 second plank

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