Announcement: We will meet in the 3rd Floor Weight Room of Arvin at 0530. Bring your jump rope for Double Under warm-up and practice.
Strength WOD:
Deadlifts: 5-5-3-3-1-1
**Start with just a bar or a very light weight for warm-up and focus on proper form/technique. Slowly start adding weight. Once you get to a set of 5 that is challenging for you, then count that as Set #1 for the workout. Continue adding weight, especially as the reps decrease, as you try to build up to find your 1 RM.
METCON:
AMRAP in 15 Minutes of:
- 10 Deadlifts at 70% 1RM
- Run 400m (L-shape of 3rd floor hallway)
Post WOD:
Tabata Sit-Ups (8 Rounds of 20 seconds Sit-Ups and 10 seconds rest)
**Move to the 62 Room for this event
Recommended Warm-Up: Double Under practice - work on Double Unders if you have not mastered them yet. Then do at least 5 minutes of mobility work / dynamic stretching.
2 comments:
only had time for deadlifts
295-295-305-315-345-355(PR)
then went running for 30 mins with my dog
Been going hard on my own. Did a modified Fran the other day with dumb bells.
Front squats with due bells and ring dips yesterday. Did a 20 minute run in the rain today. Resting for the rest of the weekend. May join a box once I get back to Michigan.
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