Monday 5/15/17:

WOD | MONDAY | 05.15.2017

QUESTION OF THE DAY (QOD):

• Would you rather be a superhero or supervillain?

• post your answer in the comments below!

• submit your QOD suggestions to your coach or comment below!

W/U CONDITIONING:

• tabata air squats

• tabata air bike

• additional w/u coach's choice

STRENGTH: WEEK 4 DAY 1

maintain good form.

• back squat: 10 at 60%, 8 at 65%, 6 at 70%, 4 at 75%

• bench press: 10 at 60%, 8 at 65%, 6 at 70%, 4 at 75%

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

METCON:

3RFT:

• 400m run

• 40 abmat sit-ups

• 7 deadlifts @75% 1RM

(EXTRA CREDIT: XXX)

POST WOD ACCESSORY:

• TABATA: V-ups & bicycle kicks

• 25 GHD hip extensions

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

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

"Never doubt me, never underestimate me."

#WOD