30 Oct WOD- Friday, Oct 31

Posted at 20:00h in WOD by

Have a fun, safe day! Yay Giants!

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:

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

WOD: “Zombie Vomit”

    7 rds for time
    7 OHS
    21 DU/ Lateral bar hops
    7 Thrusters
    21 DU/ Lateral bar hops

    Lv1: 65/45
    Lv2: 75/55
    Lv3: 95/65

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

    1. T-spine smash
    2. Couch Stretch
    3. Banded Heel Cord- Anterior Approach

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