2.20.14 WOD

Athletes, just 7 more day until the first WOD for the Open is released. If you haven't signed up yet, get on it!! It is a ton of fun!!

If you are needing to get your WODs done for the Clean Eating Challenge please get with one of the coaches to schedule a time to run your WODs. Your two WODs must be done by Saturday (22nd).

Strength/WOD:

Amateur

Back Squat 3×5 (add 5 lb to last workout)

Bench 3×5 (add 2.5 lb to last workout)

Find:

1 RM Seated Box Jump from a box where top of thigh is parallel to the floor

then…

Complete the following sprints:

2 x 20 Yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then…

4 x 30 Yard Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Yard Flying Starts (rest 30 seconds between efforts)

*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Collegiate

Find:

1 RM Seated Box Jump from a box where top of thigh is parallel to the floor

Rest 5-7 minutes

Complete the following sprints:

2 x 20 Yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then…

4 x 30 Yard Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Yard Flying Starts (rest 30 seconds between efforts)

*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Collegiate

Front Squat 3 x max reps @ 90% of 5 RM

Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM