29 Oct WOD- Thursday, Oct 30

We are starting the first week of the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here.
If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength: Wendler Week 1:

Strict Press
(% based on 90% of 1rm)
x5 @ 65%
x5 @ 75%
x max reps @ 85%

Skill: Muscle Ups

2rds drills:
5 Knees2Feet
5 Kipping MU transition Drill
5 Swing Hip to Rings
5 Ring Supports

WOD: “Halfies”

15 Muscle Ups for time
12 min cap

Lv1: 30 Burpee Pull-ups or Burpee C2B for time
Lv2: 20 Jumping MU for time
Lv3: 15 MU for time

Finisher:

5 min AMRAP
10 Ball Slams 20/14
5 Burpees

WOD Prep with Yasmen– How to prepare your body for the WOD

1. T-spine smash
2. Couch Stretch
3. QL Warm-Up and Stretch

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