Monday, Sept. 22, 2014

Congratulations on getting through two weeks worth of testing. You’ll need to save your totals for the next strength program, which starts today. First: Download the free app, Big Lifts, on your phone; if you don’t have a smartphone, we can show you in class how to calculate your numbers. This new strength cycle will last three months, with testing at the end of the year. Get ready to get even stronger!

092214 WOD

A. AMRAP 5:00

100-meter run

20 double-unders

10 kettlebell oblique side bends (5/side)

5 wall squats

B. Back squat – week 1

40% x 5

50% x 5

60% x 3

65% x 5

75% x 5

85% x 5+

C. For time:

400-meters

Five rounds of the couplet:

15 wall balls (20/14) to 10′

10 pull-ups

400-meter run

>> On-Ramp

For time:

200-meter run

Three rounds of the couplet:

15 DB thrusters

10 ring rows

200-meter run