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Regarding your 1 Rep Max
Your one rep max is the heaviest weight you can lift for a single rep. We establish a one rep max (1RM) for multiple reasons.
Tuesday, February 11th
Main – WOD Warm-up (No Measure) 5 x 10 second hold at top of pull up (chin over bar). Then…. 1 set max hold (record
Monday, February 10th
Main – WOD Warm-up (No Measure) 10 minutes reviewing pressing series with empty barbell. Then…. 2 rounds with empty barbell: 5 DL 5 Hang PC
Protected: Perform Better Challenge Week 6
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Friday, February 7th
Main – WOD Metcon (Weight) EMOM x 5 minutes: 5 shoulder presses @ 60% 1RM (or projected 1RM) Gone In 360 Seconds (AMRAP – Reps)
Thursday, February 6th
Main – WOD Sumo Double Tap (Time) 5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5 Single Unders *10 KB SDHP between each round **You must go unbroken with the single unders or
Wednesday, February 5th
Main – WOD Pistol Progressions (No Measure) Accumulate 10 assisted pistols with each leg using either bands or weights Up, Up and A Box! (Time)
Tuesday, February 4th
Main – WOD 2 minute max PVC man makers (AMRAP – Reps) The Hobbit (AMRAP – Rounds and Reps) 10 Min AMRAP: 200m Row 5
Protected: Perform Better Challenge Week 5
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