1/5/14 – The Barbell WOD

bbwod

The Barbell WOD starts tomorrow at 7:30PM!

We will be running this program on Monday and Wednesday evenings at 7:30PM and Saturday mornings at 11AM.

If you’d like to strengthen your technique on the snatch, clean and jerk. This is the class for you.

– Joey

__________________________________________________

Workout of the Day

A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B. Every two minutes, for 4 minutes (2 sets):
Back Squat – 10 reps @ 70-75%
*Percentages based off of 1RM
+
Two sets for max reps of:
Wall Balls – 60 seconds
-Rest 60 seconds-
Kettlebell Swings – 60 seconds
-Rest 60 seconds-
Strict Pull-Ups – 60 seconds
-Rest 60 seconds-

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