WODs for Tuesday, 3/28/17


WODs for Tuesday, 3/28/17

Strength: Back Squat If doing Linear Progression 3×5, try to increase weight 5-10 lbs from last time. If doing Wendler 5-3-1, either follow the chart on the White Board or download the app. Rest 1 minute. Pull Ups, 3-6 reps Rest 1-2 minutes

Met-Con: ‘Frannie’ 30 Thrusters 50 Abmat Sit-ups 20 Thrusters 40 Abmat Sit-ups 10 Thrusters 30 Abmat Sit-ups

General Fitness: Base the weight off of your 1 rep max for a push press or front squat, whichever is the weaker of the lifts.  To determine your push press weight, multiply your 1RM shoulder press by 30%.  To determine your front squat weight, take 85% of your 1 rep max back squat.   Then take 30-35% of that weight to determine your weight for the workout. Performance: Rx:  95/65; Pack: 75/55 Competitor:  115/75

Stretch: Full Body Stretching Series #3 – http://youtu.be/n9sBF7jJ0ZM


Strength: 2 Rounds KB Cleans, 5 reps (find a moderate weight that members will continue to build on) – can be dual bells. 5 per side if single bells Rest 1 minute Ring Rows, 10 reps Rest 1-2 minutes

Ring row: 10 reps 1.      Rings at chest height, touching side of thumb to side of chest, feet directly underneath the rings 2.      One foot forward in front of rings 3.      Five feet forward in front of rings at waist height 4.      Feet on box, body parallel at bottom 5.      Weighted on box, body parallel at bottom

Met-con: 2 Rounds:

50 Russian Swings 50 Abmat Sit-ups 25 KB Thrusters R/L

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