Monday October 15

October 14th, 2018
by:

Bible Reading Group

Tonight at 8:30pm. All are welcome!

Strength / Skillwork

Shoulder Press
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

For time: (Time cap 25:00)
10 Rounds of:
10 Back Squats
100m Sprint
Rest :30 sec

100m = Wall to Far white line to Wall to far white line. 3x length of FTX floor.
Rx+ = 135/95
Rx = 115/75
Pick a wt. where you can go unbroken with full ROM and still run at a decent clip. In any case, the wt. should not be more than 50% of your 1RM. This is going to wreck your legs if you don’t work out 4-5x a week. If you are a 2-3x a week person then do 6 rounds. If you are new or haven’t lifted in a while, do Elements.

On this WOD we are challenging athletes in a different way via volume in a single lift. Often we build intensity with going faster and heavier. Usually when we increase volume it’s across multiple exercises, like a long chipper for example. But today is volume on a single lift, which we do less often do to the inherent risk to the unprepared. So please keep this in mind and train smart!

Elements

For time: (Time cap 20:00)
10 Rounds of:
10 Wall Ball 20/14#
100m Sprint
Rest :30 sec

Deam_Squat