12 Oct WOD- Monday, Oct 13

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 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:

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

WOD: Teams series event 12

10 min AMRAP with a partner
20 Snatches 95/65
20 Snatches 115/75
20 Snatches 135/95
20 Snatches 155/105
20 Snatches 165/115
Max reps Snatches 175/125

Scale: start with the bar and add 10# total each round

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/oct/13″]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.