WOD 14th September 2017

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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