Wednesday's WODs...

September 29, 2015

Wednesday is here!  Let's get over the hump and one step closer to chipper Friday, the weekend, and October! 👍  Hope you all enjoyed National Coffee Day and took advantage of your free coffee from Dunkin' Donuts​.  Coach Matt and I sure did! ☕

 

Here are your Wednesday WODs...

 

Wednesday Sept. 30, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

WARM UP:
400m Row – 100 regular, 100 arms, 100 legs, 100 regular
10 Single leg RDL (each side)
10 Push-up Shoulder Taps
15 Side Plank Hip Drops (each side)
10 Table-top K2E (each side)

 

STRENGTH:

Build up to a 1RM Deadlift using the following progression:
8 reps at 30-50%
5 reps at 60%
3 reps at 70%
1 rep at 80%
1 rep at 90%
1 rep at 102-105%

 

Why waste your energy lifting your old PR?  We want new 1RMs so let’s skip the 100% and go for that new number!!

 

WOD:

 

4 RFT:
8 Bodyweight Deadlifts
4 OTB Double Down Burpees
4 Bodyweight Cleans
8 K2B  

K2B...NOT A TYPO…going to be fun!

 

 

 

Yoga (6:30pm)

 

On-ramp (7:30pm) 
 

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