ITS BACK! Squats and milk. Sheets will be in the book by the desk. Do you remember your 1 rep max last week? or even 4 weeks ago. Take that number and use 60 PERCENT of it. Go for 20 reps. Will this seem light? Yes, its supposed to be. Your muscles, joints, and nervous system need to get used to this again. The people that started at 60 percent last time and made the standard 5 pounds jumps every session had the greatest success with this programs.
Warm Up-
30 Perfect wall squats
Do sets of empty bar back squats
Do a few more sets of 8-10 at a weight lower than your 60 percent.
Put on your 60 percent and go for it!
You have 12 minutes to finish this week. this is an easier one. This is session 1 of 18
Meet at the board. Go over these movements. Pick your scaling ahead of time
For time
30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
Scroll for scaling options.
Post time to comments.
Compare to 170409.
This wod is meant to be light and fast. scale the movements accordingly.
Related:
Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.
Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells