Monday, August 4, 2014

Monday, August 4, 2014

Please, please, please know your percentages before you come in!

If you don't have the "My WOD" app, use this:  Percentage Calculator

Just type your 1RM in the box that says "Weight Lifted" and put the number "1" in the box that says "Reps Performed." All of your percentages will be displayed. Write them down, print them out, memorize them….whatever you need to do.  JUST KNOW THEM, PLEASE!


Workout Of the Day

A.) Back Squat: 2 sets X 5 reps @65%, 3 sets X 5 reps @70%


B.) Front Squat: 4 sets X 5 reps @60%

*Rest 90 seconds between every set of squats, both "back" and "front"; perform each set AFAP (as fast as possible) with little or NO rest in the top of the squat

 

C.) "Firecracker"

3 rounds:
12 HSPU
12 Power Cleans (155/105)
24 Jump Switch Lunges

*11:00 time cap

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