Daily WOD

Deadlift Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.
* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps.  If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:
3 RFT
20 S2OH 75/55#
40 KB swings 53/36#
60 Double-unders

Open WOD:
3 RFT
20 S2OH 95/65#
40 KB swings 53/36#
60 Double-unders
* 5 burpees when you break reps

September 23, 2015

Thursday 09.24.2015

Deadlift Week 1 5 @ 40% 5 @ 50% 3 […]
September 22, 2015

Wednesday 09.23.2015

10 Min to work up to heaviest possible complex: 1 […]
September 21, 2015

Tuesday 09.22.2015

Press Week 1 5 @ 40% 5 @ 50% 3 […]
September 20, 2015

Monday 09.21.2015

Back Squat Week 1 5 @ 40% 5 @ 50% […]