Squat and Run
***No open gym this Sunday. Come out and cheer on your coaches and fellow athletes as they compete in the NC FitOpen.***
January Foundations(minus a couple)
Workout of the Day (WOD), Friday, 1/24/14:
Back Squat:
- 60% x 10, 65% x 8, 70% x 6, 75% x 6, 80% x 6
Front Squat:
- 60% x 5, 70% x 5, 75% x 5 x 2 sets
Then,
“Death by 10 Meters” Start at 10-10 meter lengths and go up by 10 meters each minute.
*Post squat weights and Death by 10 Meters rounds to comments.
We made it to the Friday Wod! Today we are back to squatting. Back squat, then front squat. Stay focused on perfecting each and every rep to help you get through all of the sets. After the squats we will be doing an amped up version of “Death by 10 Meters”. Normally you start at 1-10 meter length the first minute and go up by 1 additional length each minute after that. Today we will start with 10 lengths(100 m) the first minute. Going up 1 more length each additional minute until you can’t complete the required amount in a 1 minute.