Warmup: Row 500, Light Russian KB swings...activate your hamstrings, as always it wouldn't hurt to take the 2 minutes to go through the shoulder warmup we've been doing of late.
-----------------
Strength: 20 Mins to find a 1 Rep Max Deadlift - Know that you can just go heavy and not a MAX effort. A number of you have been ill of late and probably aren't fully recovered anyway.
Newer athletes that are in fact ready to max lift...we'll help you decide your increasing loads. All others...you should have written down you lifts leading up to your previous 1 rep max. It should be easy for you to decide your lifts as you move up in weight. You are writing down your lifts like I tell you to aren't you...?
------------------
WOD: 3 Rounds for time
Row 500 Meters
21 Vertical Kettlebell Swings 53/35
Run 400 Meters (weather probably won't be cooperating so we'll have a sub for this)
-----------------
Strength: 20 Mins to find a 1 Rep Max Deadlift - Know that you can just go heavy and not a MAX effort. A number of you have been ill of late and probably aren't fully recovered anyway.
Newer athletes that are in fact ready to max lift...we'll help you decide your increasing loads. All others...you should have written down you lifts leading up to your previous 1 rep max. It should be easy for you to decide your lifts as you move up in weight. You are writing down your lifts like I tell you to aren't you...?
------------------
WOD: 3 Rounds for time
Row 500 Meters
21 Vertical Kettlebell Swings 53/35
Run 400 Meters (weather probably won't be cooperating so we'll have a sub for this)
RSS Feed