FRIDAY, OCTOBER 5TH 2018

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Ryan Barlow | October 4, 2018 | no comments |

A) STRENGTH/POWER

Deadlift (Week 4 of 4: Establish New Max)

5 Reps @ 70%
3 Reps @ 80%
1 Rep @ 90%
1 Rep @ 100%

At this point, move up in small increments until you reach failure or a weight that you are very certain is close to your current max. If you did not participate in the preview 3 weeks of the progression, use today to establish a One Rep Max (1RM) for the next cycle!

Have fun and be safe folks. Please maintain a tight core and neutral spine during these lifts. Cheer on your classmates for their heaviest lifts. Let’s see those PRs people!!!

PS. If you do hit a new max, write it up on our PR board to share your successes with the rest of the Wildcat Family!

B) METCON (FOR REPS)

10min. AMRAP:
8 Front Rack Lunges (95/65)
12 Wall Balls (20/14)
*Every 2 rounds, add 20lbs to the bar. Ladies add 10lbs. (e.g. 95, 95, 115, 115, 135, 135, etc…)

S1/MRx: weight does not increase during workout
S2/ MS: FRL (45/35), weight does not increase during the workout, WB (14/10)

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