1121 Main St, Bryson City, NC 28713

W.O.D. Monday 8-4-2014

"Strengthen Your Brothers"

W.O.D. Monday 8-4-2014

W.O.D. Monday 8-4-2014This will begin 10 weeks of dedicated strength work. You will again become familiar with Volcano style programming.

A stronger body will perform better. Better performance means increased fitness.

Back squat Volcano:

Work for a 3RM, 2RM, 1RM.
Concentrate on volume (sets x reps). More volume = more load = greater adaptation. The 3’s are the most important.

WOD – 3 rounds for time:
30 step overhead lunge 45/25
20 wall balls 20/14
10 box jumps 30/24

Comments: 1

  1. Teresa says:

    Teresa: 3RM 185, 2 RM 205
    Sterling: 195 RM, 230 1RM—PR

    Teresa: wod: 16:00 lunges killed me!

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