Wednesday, November 16, 2016

Wednesday, November 16, 2016

The Burn Before The Bird is just about 1 week away! We are in need of volunteers! This is not an all day commitment. The event kicks off at 9am and there will be a "pre-event WOD" for all volunteers so that everyone gets in a good workout before the bird! There is a sign-up sheet on the front desk. We appreciate all your help!

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Strength

Bench Press

Perform the following reps and percentages:

Set 1 – 3 reps @ 65% (of 1RM)

Set 2 – 2 reps @ 75%

Set 3 – 1 rep @ 85%

Set 4 – 1 rep @ 90-95%

Set 5 – 1 rep @ 101-103%

Set 6 – try to exceed Set 5 load


Conditioning

4 rounds for time:

Run 400m or Bike 800m

15 Push Presses (115/75 lbs)

30 Sit Ups


COMP WOD - 5pm

@ 0:00

Max Reps in 2 minutes - Double Unders

Right into:

Max Reps in 2 minutes - Muscle Ups

@ 7:00

4 sets of:

2 Snatch Grip Push Press from Behind the Neck + 2 Overhead Squats

@ 22:00

EMOM x 12:00

1 Split Jerk

*Build over the course of the 12 sets to a heavy single for the day

@ 40:00

3 rounds for time:

200m run

10 Ground to Overhead (155/105)

20 T2B

30 Wall Ball

*20 minute cap

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