"Earn your results; Know your numbers. You must record your scores from the WOD's in some manner. That way when your Coach asks, "what was your time, last time?," or "what is your 1RM Back Squat?", you can answer without a hitch." - -Coach A

"Earn your results; Know your numbers. You must record your scores from the WOD's in some manner. That way when your Coach asks, "what was your time, last time?," or "what is your 1RM Back Squat?", you can answer without a hitch." - -Coach A

TODAY’S W.O.D:

A. Partial Deadlifts, 21’s
5 sets of:
7 Floor to Knee
7 Knee to Full Hip/Knee Extension
7 Floor to Full Hip/Knee Extension
Increase loads. 2 minute rests.

B. AMRAP 10 minutes:
10 Barbell Roll-outs
10 Floor, toes to Barbell
10 Superman Rocks
10 Burpees

C. Mobility 101 @ 10AM:
Points of Interest: Lats and Posterior Deltoids

D. Strength 101 @ 6PM: Bench Press & Arms
1) Bench Press 5x5. Increase load. 2 minutes rests. 2) Giant Set Arms, 2 minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 02/07/17.

Post loads for A, rounds/reps for B and loads for D to Members area or comments.

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