Wednesday 5/10/17:

WOD | WEDNESDAY | 05.10.2017

QUESTION OF THE DAY (QOD):

• Who is your favorite CrossFit athlete or celebrity crush?

• post your answer and any QOD suggestions in the comments below!

Many (but not all) of us know each other from our various previous CrossFit experiences around Charleston. To help break the ice among us veterans and the newest members of the Starboard CrossFit family and further establish an informal and welcoming tone to every class we'd like to start every class with introductions and a short "Question of the Day (QOD)" while we do our general movement preparation and/or warm-ups. We want everyone to feel like part of the crew so please feel free to submit your suggestions for the QOD to the coaches!

W/U CONDITIONING:

• Thunderstruck plank/push-up/burpee challenge

• additional w/u coach's choice

STRENGTH: WEEK 3 DAY 3

• bench press: 5x6 at 60%, 65%, 70%, 75%, 80%

• front squat: 5x6 at 60%, 65%, 70%, 75%, 80%

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

METCON:

21-15-9 REPS FOR TIME:

• KB box step-ups 24/20 55/35

• clean & jerk 135/95

• 400m run after each set

(EXTRA CREDIT: use heavy KB)

POST WOD ACCESSORY:

• barbell curls: 3x10

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

• make each set heavier

• 25 GHD hip extensions

• 50 weighted sit-ups (using weight on chest or behind head)

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD