5/19/17

Workout of the Day
1. Warm up (Min 5-15)
Coach’s choice

2. Strength (Min 20-40)
** Rest 2:30-3:00 between Sets!
Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
Set #2 – 1 Front Squat @ 89% of 1RM Front Squat
Set #3 – 3 Front Squats @ 82% of 1RM Front Squat
Set #4 – 1 Front Squat @ 92% of 1RM Front Squat
Set #5 – 3 Front Squats @ 82% of 1RM Front Squat
Set #6 – 1 Front Squat @ 95% of 1RM Front Squat
Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

3. WOD (Min 45-55)
“Surfer on acid”
3 Rounds for time:
Run 400
21 Burpees

COACH AND ATHLETE NOTES:
Take good long rests on the squats again today. Let your body recover between sets so you can hit each set with full effort. The goal of the WOD is to work your mid-range conditioning. The run pace should be slower than a 400m sprint, but much faster than your 5k pace. On the Burpees… breathe! Each round should be steady and unbroken. If burpees wreck you, go slower on round one so you can keep the pace on round two and sprint it out on round three. Here is a video from Sam Dancer that talks about breathing for burpees – try it out today!

Post your scores to the Whiteboard.