W.O.D. Wednesday 12/13/17


W.O.D. Wednesday 12/13/17

CFR OnSite Massage – Mon, Tue and Wed ALL DAY at CFR only $1/minute. Informal before or after your workout in the gym, to stay loose, prevent injury and relieve any soreness.  Charged directly to your account for any amount of time. Take advantage- Call 732-5433 for an appointment with Sarah!

Strength – 15 minutes

Back Squat 10 – 5 – 5 – 5 – 10

Using this rep scheme above, and taking 2-3 minutes between sets for rest, your target is to hit a solid 10 reps to start, establishing great form and warming up your nervous system.  Next increase in weight throughout your next 3 sets of 5.  Lastly, finish with a tough set of 10. 

Your 3 scores will be your last 3 sets weight you used (5, 5, 10)

Conditioning WOD – 16 minutes

*Coaches – please start athletes at different stations to accommodate rowers, having everyone rest on the 4th minute each round.

4 Rounds for total reps/cals:

1 min max reps – Ring Dips
1 min max reps – Alt KB Snatch R/L=2 55/35  CompRX 70/55
1 min max reps – Calorie Row
Rest 1 min between rounds

*each rep on KB snatch must touch the ground as you alternate arms each time

*rx- ring dips includes ring touching chest at bottom and elbows above back then full extension and lockout at the top.

Post 4 scores.  Your 5,5,10 back squat weight and total reps/cals in conditioning!