Wod Wednesday 8/10/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Week 3 of our back squat strength program.

The percentages will be based on 90% of your 1rm from last Tuesday.  Example, if your 1rm back squat is 225 then all your % below will be based on 205 lbs which is 90% of 225.

Minutes 0-20 complete the 6 sets of back squats.  Rest 2 to 3 minutes between sets.  Rest 5 minutes. At minute 25 complete the 4x 400m run.

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 5reps @ 75%

5th set 3 reps @ 85%

6th set 1+ reps @ 95%

3.     Wod:

4 x 400m run. 1:1 work to rest.  Use your phones to track your times and splits.

Cash out:

KB calf smash and Hamstring stretch.

 

 

 

 

Posted in WOD

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