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WOD

13
Nov

WOD

11/14/13

Thunder Thigh Thursday!

Coach’s notes: Small Victories

Strength
Front squats:

  • 1 x 5 @ 65%
  • 1 x 5 @ 75%
  • 1 x 5+ @ 85 % (On this set you will do as many as you can with good technique. Do not go to failure!.)
  • 2 x 10 @ 50% (Perfect form)

This week we are starting another cycle of front squats. All percentages will be based off of 90% of your 1RM, plus 10 pounds. Figure out your numbers before class and come in ready to squat!
Conditioning
10 min EMOM:

  • 5 KB/DB snatch (R)
  • 5 KB/DB Snatch (L)
  • 5 Toes to bar

L1: 53/35   L2: 35/25, Knees to elbows   L3: 25/15# DB, V-ups
[youtube=http://www.youtube.com/watch?v=QGpR2aTX_-o]