Wednesday: Yes! Wednesday!

Wednesday: Yes! Wednesday!

Wednesday: Yes! Wednesday!

Team High Voltage! You guys have practice this Saturday at 1PM! Be there or be square! What are we getting ready for? Oh nothing just a little thing called MURPH! We’re going to test your capacity this weekend. How you ask? You’ll just have to show up and find out. Also you’re in for a totally awesome surprise. Be there Saturday at 1PM!

Also Congrats to Jeff Hopkins and Tarah VanHooser! They were the first two people to sign up and donate to Team High Voltage’s Relay 4 Life campaign! You guys get a free OHMYBAR and VitaCoCo! Be sure to congratulate them next time you see them.

Time for some Medium Interval training. Today also brings us one step closer to another 1RM day ::cough:: back squat ::cough:: :). Keep up the training guys and Murph will be no problem!

Wednesday’s Training: Building the Squat – Medium Interval Training

Skill: Strict Press (sets of 4 reps)

WOD: 3 Min AMRAP

  • 20 Air Squats
  • 10 Sit Ups

Rest 1 Minute

3 Min AMRAP

  • 20 Mountain Climbers
  • 10 DB Push Press

Rest 1 Minute

3 Min AMRAP

  • 5 MB Clean
  • 10 Wall Ball

C. 7 Minute Team Row for Cal

A. Strict Press

  • Sets of 4 reps

B. 5 Min AMRAP

  • 5 Toes 2 Bar
  • 5 Push Ups

Rest 90 seconds

5 Min AMRAP

  • 20 Mountain Climbers
  • 10 Wallball

C. 7 Minute Team Row for Cal

A1. Back Squat

  • 4@60%
  • 4@70%
  • 4@80%
  • 3@85%

 

A2. 10 Parallete Pass Throughs

 

B. 5 Min AMRAP

  • 12 Toes 2 Bar
  • 12 Push Ups

 

Rest 90 Seconds

 

5 Min AMRAP

  • 5 Medball Deck Squat
  • 10 Wallball