Friday 4/28/17:

W/U CONDITIONING:

6RFT:

• 30sec air bike

• 30sec active squat hold

• additional w/u coach's choice

STRENGTH:

• WEEK 1 DAY 5

• tempo clean pulls: 3 sets

• 1 set: 10 sec to get to all positions on the way up and 10 seconds back down

• Use a weight that is comfortable enough to maintain good form & technique

• strict press: 3x10

• Use a weight that is comfortable enough to maintain good form

• make each set heavier

• front squats: 3x5 at 60, 65, 70%

• pause back squats: 3x5 at 60, 65, 70%.

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

5RFT:

• 5 pullups

• 10 wallballs 20/14

• 15/12 cals. bike or row

(EXTRA CREDIT: sub 5 pull-ups for 5 C2B or 3 muscle-ups)

POST WOD ACCESSORY:

• 100 push-ups

• 100 weighted sit ups

• use weight on chest or behind head

(EXTRA CREDIT: gymnastics style push-ups & GHD sit-ups)

*DON'T FORGET* - Post results to comments.

#WOD