Tuesday, March 2, 2010

03 March 2010
Wednesday
Strength Work: Use 90% of your 1RM to calculate your %
Front Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
For time:
100 Squats
100 Situps
100 Push ups
100 Pullups
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Posted by makutdaf at 9:11 PM
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3 comments:

Anonymous said...

Front Squat: 190 x 10
WOD: 15:58
MP

March 3, 2010 at 8:58 AM
Anonymous said...

Hey Programmer-

We got the WODs for the sectional qualifiers this weekend. WOD 1 is a sandbag run/squat, WOD 2 is a triplet with deadlifts, box jumps and rope climbs, WOD 3 is finding your one rep max clean and jerk within a ten minute time limit, and the last one is a ridiculously long chipper. Any advice?

March 3, 2010 at 6:50 PM
Anonymous said...

GNC,
I don't I think could give you any advice you haven't already heard. Most people will tell you to get plenty of sleep, use ice during the competion for recovery, and keep hydrated. But that's weak, your going down there for the challenge, you ain't got a hair on your ass if you don't reek of Jack Daniels the day of the competition. Food schmood, you don't need no stinking food, this is a perfect time to test your ability to endure a fast in an intoxicated state under extreme physical activity. Don't blow this opportunity, Good Luck and Do ECCF proud. MP

March 4, 2010 at 9:36 AM

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