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
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)
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!!
8 Bodyweight Deadlifts
4 OTB Double Down Burpees
4 Bodyweight Cleans
K2B...NOT A TYPO…going to be fun!