Workout of the Day (WOD)

Wednesday 10/21/15

Awesome, I received this cool email from Tim about his wife Jess, yes she's back at the gym.

From Tim:  As you noticed, Jessica has finally made her return last week. She is so stoked to be back in the gym after tearing her ACL(playing sports). While she was away she kept busy with a lot of climbing (a highlight being a long-time goal of summiting Mt Rainier) as well as completing her first Olympic triathlon. Being able to push through difficulties and staying focused on achieving goals is certainly a skill she honed while at CFIB, and she is thankful to all the coaches and the community for encouraging her on, and welcoming her back. I've uploaded a few photo highlights here: 

Thank you for sharing Tim and Jessica.

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Strength:
Shoulder Press @ 20X1 (go up at normal pace, 2 second negative for each rep)
Set 1 – 5 Reps @ 70-75% 1RM
Set 2 – 3 Reps @ 80-85% 1RM
Set 3 – 3 Reps @ 80-85% 1RM
Set 4 – 2 Reps @ 80-90% 1RM
Set 5 – 2 Reps @ 80-90% 1RM
Set 6 – 1 Rep @ 90+% 1RM
Set 7 – 1 Rep @ 90+% 1RM
Set 8 – 1 Rep @ 90+% 1RM

WOD:
50 Double Unders
10 Front Squats (Mx 95/65, Rx 135/95, FB 185/125)
40 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
20 Double Unders
4 Front Squats
10 Double Unders
2 Front Squats

Awwww Yeah

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