Monday 18, May 2015

One rep max week!!!!

Warm up:

This has become a fun daily write up for our 6am coaches, so you wont usually see a specific item here anymore, unless we do song week again or some game weeks :-)

Stabilizer:

100 sit ups
Every 10 you do 5 pull ups

Skill:

This week lets work on MOBILITY to get those HEAVY 1 reps

Strength:

Strict Press

Work up to a heavy single

Metcon:

Main site WOD in hand today

8 min AMRAP
Press 52.5/40kg - as many as possible PUT the bar down and you do
 50 Double unders

4 minute rest

8 minute AMRAP
Hang cleans 92.5/70kg - as many as possible PUT the bar down and you do
30 air squats