Thursday, October 10th

9
Oct

Thursday, October 10th

STRENGTH: Back squat

6 sets

Reps 6,6,5,4,2,2

Ascending weight

NOTES:

  • Increase weight with each set building to a heavy set of 2.
  • Each set should be challenging for the last rep but not failing.
  • Take a few sets to warm up to around 70% before starting your first set.
  • Take 90sec-2min between sets

METCON:
AMRAP 14 min

15 Push ups

50ft DB OH Walking lunges

5 Muscle ups or 15 V-ups

50ft DB OH Walking lunges


NOTES:

  • Use the warm up to practice OH lunges. Make sure to talk with your coach about technique and tips to make these more efficient. Pick a weight that you can do unbroken for 50ft with one arm
  • You have the option of V-ups or muscle ups today. If you have 1-2 muscle ups go for it in this WOD, scale reps to no more than 2 sets. If you have a progression that you are working on you can sub it in.

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