13 Sep WOD 14th September 2017
Coaches WarmUp
Strength: Deadlift
Working off a 1 RM based off your Deadlift 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 Deadlift 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!!!!!!!!!
Work Capacity
L3
3RFT
10x Front Squat (60.42.5)
10xRing Row
200m Run
L2
3RFT
10x Front Squat (42.5/35)
10xRing Row
200m Run
L1
3RFT
10x Front Squat (35/25)
10xRing Row
200m Run
Mobility: 10 mins stretching and breathing
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