WOD: 19/06/2016

AFTER A BEAUTIFUL PERFORMANCE OVER THE WEEKEND WITH THE MAX WT ATTEMPT AND ON PUBLIC DEMAMD WE DECIDED TO KEEP A 6 WEEK STRENGTH PROGRAM. FOR THOSE WHO COULD NOT BE A PART OF THE WEEKEND WORKOUT AND STILL WANT TO TEST THEIR STRENGTH WE WILL BE KEEPING THE 1RM WODS AGAIN TOMORROW. THE PROGRAM WILL BE 3TIMES A WEEK ON MONDAY WEDNESDAY AND FRIDAY WITH OTHER OPTIONS FOR THE BEGINNERS AND OTHERS WHO DO NOT WISH TO DO THE PROGRAM. THE PROGRAM WILL COST RS500 FOR THE 6WEEKS. 

WARM UP:

@ 0:00

400m row / 1k airdyne

Stretch and get your body going

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Option 1:

Every 2mins for 10mins 

Deadlifts

5-3-1-1-1 @ increasing weights to reach your 1RM

@ 35:00

Back squats

5-3-1-1-1

@ 50:00

Bench press

5-3-1-1-1

. In each of the movements warm up with the 5reps @ 50% then 3reps @ 60-70% and go up to 90% for the first 1RM then 100% and then try to cross over. Be the judge of what you can do and lift. Move ahead based on feeling. Always have a spotter ready

. Beginners will not attempt a 1RM, they will do 5sets of 3reps @ increasing weight but make sure the trainer gives you a go ahead before you decide to add more weight. DO NOT ADD WEIGHT WITHOUT ASKING THE TRAINERS.

OPTION 2 (those starting the strength program) 

@ 20:00

Every min for 3 mins

1 back squat @ 85%

@ 25:00

Every 90secs for 7.5mins

5 bench press @ 80%

@ 37:00

Every 2mins for 6mins

10 deadlifts @ 70%

@ 47:00

5 rounds 

15 lunges (each leg) @ 15kg/10kg (each hand)

15 back extensions (do this with a partner)

15 close grip push ups

. For this part of the workout do not take pe than 30secs between exercises and 90secs between sets 

AFTERWOD:

1k run

3.2k Airdyne or 2k rower only if it’s raining for OPTION 1

TRAVEL WOD: 

5 rounds

20 burpees

30 v-ups

40 push ups

50 squats