Daily WOD

Class schedule today:  11 am, Noon, 5,6 pm.  Open Floor at 4 pm.

Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
then
Press
3×10 @ 50-60%
then
Deadlift Week 2
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps

December 26, 2014

Friday 12.26.2014

Class schedule today:  11 am, Noon, 5,6 pm.  Open Floor […]
December 23, 2014

Christmas Eve 12.24.2014

There are no evening classes today. We will close at […]
December 22, 2014

Tuesday 12.23.2014

GP WOD 8 Days of Chanukah 1 Man makers 45/25# […]
December 21, 2014

Monday 12.22.2014

Bench Press Week 2 Wendler 3’s Warm up sets 5 […]