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!!
Warm up: 3 rounds of Cindy (doing dead hang pull ups)
Then we’ll be hitting the back squats for a 1RM.
Kettlebell sit ups
OH squats (based on percentage of 1 RM back squat)
So…. very exciting news. Nova broke her 1 RM deadlift today by fifty pounds. NO LIE! Instead of doing a deload week we are getting true one rep max weights in all the lifts for a few reasons. We have several new members who haven’t gotten their one rep max’s yet. We have many veterans who have continued to guestimate their max. So instead of a deload week, we are doing max rep week. Simply amazing to see what these gals have accomplished in just a few months and only one month of this new strength program.
Track WOD: Get ready for…
Pull ups, weighted walking lunges and DB thrusters.