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5-3-1 and Conditioning WOD

By 06/01/2010No Comments


Warm Up

Joint Mobility and Line Drills

Strength Workout (SWOD)

Shoulder Press
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

Conditioning Workout (CWOD)

This is Workout #4 of the Southeast Qualifiers

2 Rounds for time of:
Row 500 Meters
25 Burpee lateral jumps over ab mat

you must stand vertical on both sides of the ab mat prior to dropping into a burpee

when doing a burpee your chest must clearly touch the ground.


Be sure to document your Strength WOD results.  Do at least 2 0r 3 Warm Up sets prior to the Work Sets.


National and International Olympic Weightlifter Jackie Licata stopped by to catch a workout.  For those of you who dont believe in the Russian Method of bouncing the weight off the hip – well – WE DO!  And it was amazing to see how fast she exploded each time during the Snatch and C&J.  We will possibly start having an Olympic Weightlifting workshop which will be free to our clients in the near future (possibly Saturday at 10am).   If this interests you shoot me an email or post it under comments.  I am also attempting to get a Yoga instructor to come in for a class or two in the near future.