WOD – Mon, Nov 7
Warm-up
Back Squat (Weight)
E2MOM 12
1×10 50% of 1RM
1x 5 70%
1x 5 75-80%
1x 5 80-85%
1×3 90%
1×3 90%
Bench Press (RX
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SCORE:
LOAD)
<h3>INTENDED STIMULUS</h3><ul><li>Heavy day!</li><li>Building strength stamina.</li><li>Decrease loading as reps increase.</li><li>The sets of 1 should be performed around 85%-100% of the athlete’s 1-rep max.</li><li>The sets of 3 should be performed around 80%-90% of the athlete’s 1-rep max.</li><li>The sets of 5 should be performed around 75%-85% of the athlete’s 1-rep max.</li></ul>
Bent Over Row (E2MOM 4×8 barbell bent over rows
– Build to a heavy set.)
– Build to a heavy set.)
Cool Down
1 set:
1:00 Echo Bike Smooth
1:00 Row
1:00 lacrosse ball mash on deltoid/side
1:00 lacrosse ball mash on pec/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
25 jumping jacks
15 PVC banded face pulls
10 hand-release push-ups
:30 wall sit
BACK SQUAT LOAD UP
1×10 4-1-1 Tempo