16 Oct WOD- Friday, Oct 17

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

1. T-spine smash
2. Overhead Banded Distration
3. Barbell Calf Smash

We are on the fourth 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 4, De-load Week:

Back Squat
(% based on 90% of 1rm)
x5 @ 40%
x5 @ 50%
x5 @ 60%
(no max reps this week!)

WOD: “Sipper”
For time:

800 m run
10 HSPU
20 K2E
30 KBS
40ft HS walk (4 wall walks)
50 Air Squats
40ft HS walk
(4 wall walks)
30 KBS
20 K2E
10 HSPU
800m run

Lv1: 35/18
Lv2: 44/25
Lv3: 53/35

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