17 Nov WOD- Tuesday, Nov 18

We are on the fourth week “De-load 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:

Box Squats
(% based on 90% of 1RM Back squat)
x5 @ 40%
x5 @ 50%
x5 @ 60%
(no max reps)

WOD: “Tabata These”

20sec on/ 10 sec off

Row (cal)- 8 rds
rest 1 min
KBS – rds
rest 1 min
Push Press- 8 rds
rest 1 min
Hollow Rocks

Lv1: KB 35/18, PP 45/25
Lv2: KB 44/25, PP 65/45
Lv3: KB 53/35, PP 75/55

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

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

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/18″]WOD LOGGING[/standout-css3-button]

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