Daily WOD

Wendler week 1, 5’s Week
Bench Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Use 90% of your 1 RM to calculate with

GP WOD:
EMOM 12 (alternating)
20 jumping alternating lunges
15 KB swings 53/36#
30 sec plank hold
OP WOD:
EMOM 12 (alternating)
40 Double unders
15 KB swings 72/53#
30 second hollow hold

Missing Bryan, Katy, James, Anne, Horton and Kathy while they are off having a great time in Costa Rica.
How dare them!

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April 14, 2015

Wednesday 04.15.2015

Wendler week 1, 5’s Week Bench Press 5 @ 40% […]
April 13, 2015

Tuesday 04.14.2015

EMOM 8 1 Hang Power Snatch+ 1 Hang Squat Snatch […]
April 12, 2015

Monday 04.13.2015

We are starting a new strength cycle now that we […]
April 11, 2015

Saturday 04.11.2015

GP WOD: “1/2 Nutts” (teams of 2) 10 HSPU 15 […]