Monday, October 15, 2012
Front Squat 1 RM
Warm up: 200 m run, 100 m shuffle (switch 1/2 way), 100 m high knees/butt kick alt every 25 m; 10 pass thrus, world's greatest stretch
Skill/focus: Front Squat
1 x 8, 1 x 5
WOD
Front squat
50% of possible 1 rm x 5
75% x 3
85% x 1
90-95% x 1
Test 1 rm
Optional: exceed 1 rm
Rest 3 min after sets 85% and above
Teams of 3:
run as many meters as possible in 12 minutes switching every 400 m
Post 1 rm and # meters per threesome for score
Good luck to Judy D on her Physical Agility test tomorrow--we know you will rock it!
Reminder: NO CLASS Sat. Oct 20th: come support our athletes at the Bay Area Beatdown https://www.bayareabeatdown.com/
Haloween Wod: Saturday 10/27, ONE CLASS only at 9:00 am. You MUST wear a costume. Prizes for the top 3!
Front Squat 1 RM
Warm up: 200 m run, 100 m shuffle (switch 1/2 way), 100 m high knees/butt kick alt every 25 m; 10 pass thrus, world's greatest stretch
Skill/focus: Front Squat
1 x 8, 1 x 5
WOD
Front squat
50% of possible 1 rm x 5
75% x 3
85% x 1
90-95% x 1
Test 1 rm
Optional: exceed 1 rm
Rest 3 min after sets 85% and above
Teams of 3:
run as many meters as possible in 12 minutes switching every 400 m
Post 1 rm and # meters per threesome for score
Good luck to Judy D on her Physical Agility test tomorrow--we know you will rock it!
Reminder: NO CLASS Sat. Oct 20th: come support our athletes at the Bay Area Beatdown https://www.bayareabeatdown.com/
Haloween Wod: Saturday 10/27, ONE CLASS only at 9:00 am. You MUST wear a costume. Prizes for the top 3!
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