Monday 7.17.17

 In News & Events, WOD

 

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it!

There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, the rest of the week will include bonus mobility work and possibly competitor work as well.

 

Strength

Take 20 minutes to find a 1 RM Back Squat

 

WOD

“Game of Cones”

Every :15 complete a 5-10-5 shuffle sprint in various directions

18 total sprints, 1 minute rest, repeat

 

Competitor

Row 6 x 500m w/ 1 min rest at 2-4 sec faster than average 2k pace

 

Squat Snatch

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style

 

Squat Clean

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style

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