July 2010
Saturday, July 3
Warm up:
200m run x 3 increasing speed each lap (rest approx 1 minute between laps)
Strength: Press for 1 RM
WOD: Oh, you’ll see…
So…. what an exciting week of 1 RM gains! Nova broke her dead lift max by 50 pounds. Andrea back squatted 185 pounds. And many others busted there numbers up all over the board. Way to go everyone!!
Friday, July 2nd
Warm up: 3 rounds of Cindy (doing dead hang pull ups)
Then we’ll be hitting the back squats for a 1RM.
WOD: 40-30-20-10
Dbl Unders
Back extensions
Kettlebell sit ups
OH squats (based on percentage of 1 RM back squat)