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FRIDAY, OCTOBER 31, 2014

Workout of the Day: Monday 12-19-11

Strength WOD 1: (max 30:00)

  • Press 50, 3, 2, 1 reps for 1RM
  • Push Press 10, 3, 2, 1 for 1RM
  • Push Jerk 10, 3, 2, 1 for 1RM

Notes: Go light on the first set of 50 (forced warm up). Record the 3 max efforts.

Endurance WOD 1: 20:00 AMRAP

  • Run 400m
  • 20 Burpees Box Jumps with 3 squats on top (18/12)

WOD 2: Max reps, 5 rounds:

  • 30 sec. Power Snatch (75/55)
  • 30 sec. rest
  • 30 sec. Double Unders
  • 30 sec. rest

$$: 2:00 Plank





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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