Friday, February 14, 2014

Friday, February 14, 2014

Special schedule today:

No 6:30am, however there will be a 7am! That should give you a chance to clear the additional snow that has fallen overnight. Also...

There will be two afternoon WODs today:

The normally scheduled 4pm

And there will be another at 5pm

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Workout Of the Day

A.) Front Squat/Back Squat

4 sets: 2 F.S./4 B.S. @ 95% of 1RM Front Squat

*Rest 3 minutes between sets

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B.) Conditioning (pick one)

Stamina/M.E.

9 Dips

9 Push Press (115/75)

20 Box Jumps (24”/20”)

7 Dips

7 Push Press

20 Box Jumps

5 Dips

5 Push Press

20 Box Jumps

*12-minute time cap

Power/Strength

9 STRICT Dips

9 Push Press (155/105)

12 Box Jumps (30”/24”)

6 STRICT Dips

6 Push Press (165/115)

12 Box Jumps

3 STRICT Dips

3 Push Press (175/125)

12 Box Jumps

*12-minute time cap

*Note: Loads change with each set of Push Press


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