15 Oct WOD- Thursday, Oct 16th

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

1. T-spine smash
2. Shoulder Capsule Mobility
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:

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

WOD: 12 min AMRAP

8 clapping push-ups
10 ring rows
12 Box jumps

Lv1: mod push ups, 20/17.5”
Lv2: push-ups, 24/20”
Lv3: clapping push ups, 24/20”

Finisher: L-Sit

Accumulate 3 min L-Sit hold for time (5 min cap)

Lv1: boxes, knees bent
Lv2: rings, knees bent
Lv3: rings, knees straight

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