08 Oct WOD- Thursday, Oct 9

WOD Prep with Yasmen: How to prep your body for the WOD

1. Shoulder Capsule Mobility
2. QL Warm-Up and Stretch
3. Banded Heel Cord- Anterior Approach

We are on the third 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 (a): Snatch Balance

4×1
*working up to a heavy single

Strength (b) – 8 min EMOM

Snatch + Hang Squat Snatch
*at same weight for all 8 rounds

Strength (c): Wendler Week 3:

Bench Press
(% based on 90% of 1rm)
x5 @ 75%
x3 @ 85%
x1+ @ 95%

Ab finisher:

GHD sit-ups 3 x 15
Hollow Hold 3 x 30sec

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