13 Oct WOD- Tuesday, Oct 14

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

1. T-spine smash
2. Banded “Z”
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:

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

WOD: 5 cycles

4 min intervals, 1 min rest.

10 Chin Ups (strict)
25 Goblet Squats
Max DU’s

Lv1: Band, 25/15 Singles for reps

Lv2: 5 Chin Ups, 44/25
lateral bar hops for reps

Lv3: 53/35

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