Thursday (Crickets)

We always joke about the programmed days that keep people away from the gym, and I think everyone can agree that 5x500m Row Intervals is solidly in that mix (as evidenced by the unusually low attendance on Thursday... except you 6am!).

So, what happens when I've had a rough trip out & back to the East Coast (snow + crutches = no bueno) and I'm sick and crabby?  I put rowing back into the programming the next day.  Happy Holidays and keep the change ya' fit animals.

Reminder: AR Holiday Party on Sat, December 16th (click for more details)!

WOD For 12-15-17:

Deadlift (Cycle 1, Week 3):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

75% x 5 

85% x 3

95% x 1+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:

75% x 180 lbs = 135 lbs x 5 reps

85% x 180 lbs = 153 lbs x 3 reps

95% x 180 lbs = 171 lbs x 1+ reps ("Max Effort" or "as many as you can safely perform")

-then-

AMRAP 12 Minutes:

18/13 Calorie Row

18 Box Jump Overs @ 24/20 in

18 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs 

18 Toes-to-Bar