WEDNESDAY, OCTOBER 24 2018

Come into Wednesday's functional fit class and work on improving your power. Power is a measure of speed. Add weight on your back squats, so when you take off the weight you will be feeling light and ready to jump through the roof. The rest in between sets will help your muscles recharge so you are able to repeat your output. Not feeling tired, try adding more weight.

SKILL

  • Back Squat into Box Jumps

You will perform 5 back squats and then move immediately into 3 box jumps then rest.
Perform 6 sets starting the back squats every 2 minutes

WOD

"Ring the Bell" // 27-21-15-9

  • Heavy KB Swings

  • Burpees

  • *Between each set run 400m (0.25mi on the treadmill)

SCALE

  • 1. 15-12-9-6 for the burpees

  • 2. reduce burpee reps and 300m run