FRIDAY (29 JAN 2016)

Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-Hip Stretching
Lat stretching w/bar
Location 3rd Floor WR
Strength / Skill Front Suat
Location 3rd Floor Weight Room
Beginner Establish 5 RM front squat
Start with bar or no more than (95/65)
Proficient Front Squat
x5 @ 50%
x5 @ 60%
x5 @ 70%
x3 @ 80%
x3 @ 85%
Competitor Front Squat
x5 @ 50%
x5 @ 60%
x5 @ 70%
x3 @ 80%
x3 @ 85%
WOD Location 3rd Floor Weight Room
Equipment In Room
Beginner
Level 1
10 Rounds
10 x Deadlift (135/95)
10 x Push-ups
Proficient
Level 2
10 Rounds
10 x Deadlift (185/115)
15 x Push-ups
Competitor
Level 3
10 Rounds
10 x Deadlift (185/135)
10 x Lateral Bar Burpees
Substatutions / Notes Scale Weight on DL as needed.
Form more important than time.
Reduce reps if have to break up more then 2-3 times
 
 

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