Wednesday WOD – 040815

Luisa

Luisa gritting her teeth against the pain of 15.5!

SCHEDULE UPDATE!
Our first Mobility and Recovery Class will be TONIGHT at 6:30pm. YES THERE IS STILL WOD CLASS, TOO!
Our first GOAT Class will be Sunday, April 12th at 9am.
Our first Strength Class will be Sunday, April 12th at 10am.

GOAL SETTING
Please take 2 minutes to fill out our Goal Setting Worksheet!

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. Power Clean-12×3 at 60%, TNG – rest 60s

2. Back Squat – 10×5@60% – rest 60s
The final set, you should do AMRAP, stopping with 2-3 reps left in tank.
(To find your training weight, you are going to take 90% of your 1RM. This is your Training Max. Then take 60% of that for today’s sets.)

3. Front Rack Reverse Lunge – 3×10 each leg

Performance
1. Power Clean-12×3 at 60%, TNG – rest 60s

2. Back Squat – 10×5@60% – rest 60s
The final set, you should do AMRAP, stopping with 2-3 reps left in tank.
(To find your training weight, you are going to take 90% of your 1RM. This is your Training Max. Then take 60% of that for today’s sets.)

3. Front Rack Reverse Lunge – 3×10 each leg

ACCESSORIES
4. RDLs – 3×15, AHAP

5. Weighted Situps – 4×15, Feet anchored, AHAP