Saturday, July 3
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)
Thursday at the track! July 1st!
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.