Strength Day
Tuesday’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 –
2 Rounds for Time:
8 Toes to Bar
8 Dumb bell Thrusters (50/25)
8 Walking Lunges holding Dumb bells in rack position
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