WOD Mon. Nov. 5

November 4th, 2012
by:

Basics Skillwork: Indian Sit-ups, Dips
This week marks a new cycle in our strength and endurance tracks. Increase/decrease weights for the strength program as indicated by your performance during the last cycle. If you didn’t successfully complete all the minimum reps for all the strength movements, then do reduce your theoretical max by 10%. This is an important aspect of the 5-3-1 program. Don’t neglect this do to pride or whatever.┬áMake sure you are doing full range of motion on the power movements, especially squats. For the endurance program you should be attempting to improve upon previous times.
Level 1/2 Strength: Bench Press 2×15 @ 40-50%, 5-5-5+
Level 1/2 Endurance: Row 500m, Rest 2:00, Row 500m

WOD
All levels
AMRAP 10:00
10 Indian Sit-ups
10 Dips (L2- Ring, L1- Bar, B- Bench)
10 Push-ups

Cash-out
Level 2 – Attempt 5 Ring HSPU
Level 1 – Attempt a max set of strict HSPU
Basics – Work on HSPU progression