Monday WOD – 042114

Lunge

No better way to start your Saturday!

In honor of the Boston Marathon today, I thought it would be appropriate for us to RUN! To show our support of everyone running today and for everyone affected by the events last year.

Also, REGULAR Class Schedule today.

*Recommendations for SMOLOV week three:
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight. HOWEVER, do NOT add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a TOTAL of 15-25 pounds.

WORKOUT OF THE DAY

Fitness
1. Smolov 3/1* – HBBS 6X6 @ 70% Plus – rest at least 2 minutes

2. Metcon
3 rounds for time of:
Run 800 meters
Rest 2 minutes

Performance
1. 5X1 Snatch + 3 OHS – heaviest possible, rest 60-90 seconds

2. Smolov 3/1* – HBBS 6X6 @ 70% Plus – rest at least 2 minutes

3. Metcon
3 rounds for time of:
Run 800 meters
Rest 2 minutes