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WOD for Wednesday 052610 – Click Here For Today’s Schedule
Determine your 1RM
Every four minutes, for a total of eight sets, complete the following as quickly as possible:?
3 Deadlifts (85% 1RM)
12 Box Jumps
Rest for the time that remains in the 4 minute round
Post Loads and Time of Each Round to Comments
For the strength segment, take 20 minutes to warm up and determine your 1RM Deadlift. After warming up, consider using loads of 70%, 80%, 85%, 95%, and 101%+ to ramp up to your new 1RM. Use common sense, good judgement for all max attempts! When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM, ie you must place the bar back on the floor…no dropping!
For the Metcon, each round should be an all out effort. RX’d load is 85% 1RM, but be sure to use a load that allows for proper movement execution and safety.
*RECIPE OF THE DAY*
Fun Stuff With Nuts — Courtesy of Mark’s Daily Apple
*SURVEY QUESTION OF THE DAY*
Will you be in town for Memorial Day Weekend and are you planning to WOD? Please post answer to comments so we can finalize our holiday schedule.
Coach Allison will be killing it this weekend at the CF Games Regionals in Florida!