WOD 11th September 2017

10 Sep WOD 11th September 2017

Coaches Warm Up

Back Squat: Working off a 1 RM based off your squat numbers from last week (see table on noticeboard for numbers)

Formula for working out 1RM:

Weight × Reps × .0333 + Weight = Estimated 1RM

Example 5RM =100kg. 100 x5 x.0333 +100 =117kg. 1Rm to use for % work =117kg

If you did not squat last week, find your 5RM and add to the table on the noticeboard

12 Mins

0 Min: Warm Up with Bar 5 Reps

3 min:3 reps at weight lighter than first working set

6 Min: 5@65%

9 Min: 5@75%

12 Min: 5+@85%

Rest and mobilise in each 3 min block when not lifting. DO NOT JUST STAND AROUND!!!!!!!!!

WOD:

4rds

60 sec max row, 30 secs rest

60 sec max DU 30 secs rest

Scale DU as needed

Weekly Strength Schedule:

Monday: Squat

Tuesday: Press

Wednesday: Long WOD

Thursday: Deadlift

Friday: Accessory