NEW APPAREL! PREORDER UP FRONT! W.O.D. Monday 5/14/18

13
May

NEW APPAREL! PREORDER UP FRONT! W.O.D. Monday 5/14/18

STRENGTH – 12 MIN EMOM

Back Squat Maintenance

*We are getting close to the end of our squat cycle… a heavy day is coming later this week.  We are gearing up to peak at the right time.  Don’t go heavier today, no matter how good it feels.

Every 2 minutes on the minute for 12 minutes, (6 sets) complete…

2 back squats – at 80% of your 1 rep max

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 2 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD -10 minutes

As many rounds + reps as possible in 10 minutes of…

4 Power Snatch  155/105

8 Hand Release Pushups

12 Air Squats

*Reminder on HR Pushups – once pushing upward, keep those legs off the ground.  No worming.  Also, make sure to lockout you arms at the top.  No half pushups.  FULL RANGE OF MOTION!

*Scaling pushups – simplify with pushups on your knees, otherwise to improve more quickly on pushups as a whole, you may use a box as an incline to do pushups or a set of rings, which will get your core more involved, as it should be.

Post the one weight used across all sets on back squat and rounds + reps achieved on conditioning!

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