April 27, 2015

By April 26, 2015 wod No Comments

Workout of the Day
Back Squat
** Add 10# to your current 1RM, take 90% of that and then calculate
** Or download BigLifts2
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
OH Press
** Add 5# to your current 1RM, take 90% of that and then calculate
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
For Time
40 Wall Balls 20/14#
200m Run
30 Push Jerks 115/85#
200m Run
40 Wall Balls

Strength Only
Back Squat
** Add 10# to your current 1RM, take 90% of that and then calculate
** Or download BigLifts2
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
3x 80%
3+ 70%
then
OH Press
** Add 5# to your current 1RM, take 90% of that and then calculate
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
3x 80%
3+ 70%

Post your scores to the Whiteboard.

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