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12 November 2015

ANNOUNCEMENTS:

Refer someone and get 50% off your membership for 1 month!

MOBILITY:

Splits again (for post WOD)

STRENGTH:

Super Slow: 10 seconds down 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

1a.) Back Squat *

1b.) Press *

*Setup both bars and weights before beginning the Back Squat. Immediately at the end of the Back Squat go to the Shoulder Press and start within 30 seconds after the completion of the Back Squat

WOD:

10 min AMRAP

10 Pistols
15 Power Snatch (75/55)
30 Double Unders

FB(FireBreather)
Wt'd Pistols 35/26

 

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