Warm Up
Burgner Warm up 3x
Strength: Squat
5/3/1 program - using 90% of your 1 RM (working load)
3x5
set 1 - 5 reps at 65% of working load
set 2 - 5 reps at 75% of working load
set 3 - 5 + reps at 85% of working load (do as many as you can!)
example: if my 1 rep max squat is 200#, my Working load is 180#.
1st set - 117# x 5
2nd set - 135# x 5
3rd set - 153# x as many as possibleWOD
Complete in any order, not for time:
3 x 20 Hip and Back Extension
3 x 20 Toes To Bar
3 x 20 ball slams
Robin s:113 p:68 c:83 d:143
ReplyDeleteJason 2K row 9:03
ReplyDeleteBob s:185 p:115 c:135 d:215
ReplyDeleteKenny (elem 5) 6:57
ReplyDeleteHollie s:165 p:70 c:110 d:185
ReplyDeleteAdrian s:315 p:185 c:215 d:365
Angelica: 3rd set 15 reps.
ReplyDeleteJen: 87/100/115x18 knees to elbows
ReplyDeleteJax: 85/97/110x15 20# ball slam
Joe K. - 3rd round squat @ 9 reps
ReplyDelete