130826 ~ Hatch Week 7: 1RM!

To one of our "Smallest" Canuck Athletes who shows up each and every day lifting like someone who is 3x his size, this kid gives 110% in each and every WOD.  HAPPY BIRTHDAY JEFF....hope you have a great day!!

*** Jeff's birthday WOD request will be released on Tuesday Aug. 27th.....please stay tuned***

Strength:

Every 2 min x 10 min complete:

1 x 5 @ 70%

1 x 5 @ 80%

1 x 2 @ 85%

1 x 3 @ 90%

1 x 1 @ 100% ***If this weight felt easy, take one more attempt to find a new 1RM backsquat***

then...

Every 90s x 5 min complete:

1 x 5 @ 65%

1 x 4 @ 75 %

1 x 4 @ 80%

1 x 4 @ 85%

Conditioning:

Complete 4 Rounds For Time

(15 min cap)

40 Double Unders

10 Burpees

20 OH Lunges (115/75#)

Cash Out:

7 x 20m backwards tire drag

**Use smaller tire**

 

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