06.10.2015

UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 2-2-2-2-2

Notes: Athletes who competed Sunday and did not complete Back Squats on Monday with have the option to make up their Back Squats today.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning