Wine Country CrossFit

Here we are again, talking about WHY DO THE OPEN. Looking for some added motivation? That’s why. Looking for some spring in your step? That’s why. It doesn’t matter if you’re a beast or you’re brand new to the Sport of Fitness—you’re invited. Join in the fun and I guarantee you will learn new things about yourself, and about your ability to move. Your strengths and weaknesses will become clearer. Accept that invitation here. Still thinking about it? This article will help push you over the edge.

-Beth

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Wednesday’s WOD

High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)

GHD** Back Extensions – 3 Sets of 10 to 20 reps

**Sub anchored back extensions or super mans

OPTIONAL Cash Out –

50 Kettlebell Swings (medium weight) for time
THEN (no rest)
500 meter ROW for time
THEN (no rest)
500 meter RUN for time
THEN (no rest)
50 Kettlebell Swings (medium weight) for time