WOD | WEDNESDAY | 05.17.2017
QUESTION OF THE DAY (QOD):
What's your least favorite workout and why?
post your answer in the comments below!
submit your QOD suggestions to your coach or comment below!
W/U CONDITIONING:
coach's choice
STRENGTH: WEEK 4 DAY 3
barbell curls: 3x10
Use a weight that is comfortable enough to maintain good form
make each set heavier
pendlay row: 5x6
Use a weight that is comfortable enough to maintain good form
front squat: 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:
5RFT:
BUY-IN: 400m run
4RFT:
5 squat cleans 155/105
CASH-OUT: 400m run
(EXTRA CREDIT: 5RFT)
POST WOD ACCESSORY:
TABATA: flutter kicks & russian twists
25 weighted sit-ups (using weight on chest or behind head)
(EXTRA CREDIT: medball GHD sit-ups)
- Post results to comments.