06 Nov WOD- Friday, Nov 7

Posted at 20:00h in WOD by

We are on the second 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) Wendler Week 2:

    Front Squat
    (% based on 90% of 1RM)
    x3 @ 70%
    x3 @ 80%
    x max reps @ 90%

WOD:7 min AMRAP

    OH Barbell Lunges (no walking)
    20 reps @ 95/55
    20 reps @ 105/65
    Max Reps @ 115/75

    ( one step = one rep)
    bar starts on floor

    Scaled:
    W: 35/45/55
    M: 45/65/75

Finisher: Tabata Hollow Rocks

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

    1. T-spine smash
    2. QL Warm-Up and Stretch
    3. Overhead Tissue Smash

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