WOD
Wednesday 11.13.2019
POSTED ON November 12, 2019
Wednesday | 11.13.2019
Warm Up:
50ft lunge with twist
10 lemon squeeze
8/8 DB press
X3
5 empty bar press
5 empty bar back squats
5/5 Thorax rotation
X3
Strength Metcon:
RX (Level 1) is suggested for beyond 300/200 HBBS and 155/105 strict press
Intermediate (Level 2) is suggested for beyond 250/175 HBBS and 115/80strict press
Beginner (Level 3) is suggested for beyond body weight or close HBBS and 50% of body weight strict press
RX (Level 1)
A. High Bar Back Squat 5-5-5-5; rest 2min between
B. Strict Press 3-3-3-3; rest 2min
*build to 75% for first set then increase weight until you reach a new 5RM and 3RM.
Intermediate (Level 2)
A. High Bar Back Squat 8-7-6-5 rest 2min between
B. Strict Press 6-5-4-3 rest 2min
*build to 65-70% for first set then increase weight until you reach a new 5RM and 3RM.
Beginner (Level 3)
A. High Bar Back Squat 10-8-7-6-5; rest 2min between B. Strict Press 8-7-6-5-3; rest 2min
*build to 65-70% for first set then increase weight until you reach a new 5RM and 3RM.
Cool Down: (12min)
2 rounds for quality
2min standing straddle
1min seated crosshin twist L/R
Practice a ring muscle up skill
