Best of luck to the eight individuals that will be coming together to form TWO strong teams representing CFIV this weekend at the WOD Gear Team Series competition.
They’re trained up and ready. It should be a great event with some of SoCal’s strongest teams coming out to meet the challenge. Spectators are FREE to watch the throwdown at the world-famous Rose Bowl in Pasadena! The event kicks off at 9am.
Enter your 1 Rep Max below to calculate your 4 week cycle
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
WOD – 7.27.2012
5/3/1 Squat – Week 1
5 reps, 65% 1RM
5 reps, 75% 1RM
5+ reps, 85% 1RM
30-20-10
Wallball
60-40-20
Situps
125m-200m-400m
Run
3 Responses to “Back in the Arena”
Back at it after a couple weeks mendinng broken arm and injured shoulder–getting better but had to modify as I still can’t lift my arm above my shoulder:
Squats: 125 (15) using straps
WOD: 13:07 (subbed lunges for wall balls)
Felt great to be back and really appreciate Al findings ways to modify workout for me until I’m fully recovered.
I loved today’s workout and yesterdays. 12:53 today!!!! Yeah!!!
Squats 250×11
Wod 10:03 20# ball