Wod Tuesday 6/12/16

 

1.      Warm Up:

Coaches’ choice

2.     Strength:

 Week 3 of our 4 week back squat strength program.

The percentages will be based on 90% of your 3+ reps from last week.  Use the 1rm calculator to figure out your adjusted 1rm for this week
http://www.timinvermont.com/fitness/orm.htm

Minutes 0-20 complete the 6 sets of back squats.  Rest 2 to 3 minutes between sets.  Rest 5 minutes  At minute 25 the

Sets 1-3 warm-up sets

1st set 5 reps @ 40%

 2nd set 5 reps @ 50%

3rd set 3 reps @ 60%

Sets 4-6 are working sets

4th set 5 reps @ 75%

5th set 3 reps @ 85%

6th set 1+ reps @ 95%

 3.     Wod:

“Side Kicks”

21-15-9

  • Wall balls (20,14)10 ft target
  • Kettle bell swings(70,53)

Wod options:

15-12-9

  • Wall balls (14,10) 9 ft target
  • Kettle bell swings(53,35)

12-9-6

  • Wall balls (10,5) 8 ft target
  • Kettle bell swings(26,18)

Cash out:

Alternating Tabata

  • Ab Sit Ups
  • Super mans

Why we cant stop eating unhealthy foods.

 

Posted in WOD

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