OPEN GYM WOD!
We will have open gym from 2-4pm today for those of you looking to burn off some of those holiday calories...
STRENGTH:
Quickly build to 90% of your best 1RM Deadlift in just 3-4 total sets...
Use the following:
50% x 5 reps
65% x 3 reps
80% x 2 reps
90% X 1 rep
WORKOUT:
7 Deadlifts @ 75-80% 1RM
14 Pull Ups (Kip allowed and just chin above)
21 Calories on the Bike OR Rower
42 Double Unders
REST 3 MINUTES
* Repeat for 4 Rounds *
There is also a 3 minute time cap for each round... Make sure you scale appropriately so thay you get to the Doubles each round at a MINIMUM...
Scale reps to 6/12/18/36 OR 5/10/15/30
POST YOUR INDIVIDUAL ROUNDS TIMES OR HOW FAR YOU GET TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
1 comment:
Night wod with Megan when we got back from my Dad's...
Power Snatch - Every minute... Slow progression
Megan - Almost 105#
Justin - 200# (Best I've done for a while)
Front squat - 90% for max reps then you have to match that number immediately using single, doubles, etc
- Justin - 265x5... Then 5x1
- Megan - 125x5... Then 2,2,1
Emotm to finish..
1st min - 5 CTB Strict Chin Ups
(Megan - BW, Justin 20-30#)
2nd min - 10 Russian KB Swings
(Megan - 53-70#, Justin - 88#)
3rd min - :20 L Sit on Rings
JVB
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