Daily WOD

Back Squat Week 1 Cycle 2
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

*On the final set you MUST get MORE THAN 5 reps
**Add 10#’s to your 1RM from last cycle before calculating 90% and working weights. If 1RM wasnt used last cycle, use Estimated 1RM based off of 1’s week work (Weight x reps x .0333 + weight)

GP WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Pull-up
Box jump 24/20″
Sit-up

OP WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Chest-to-bar pull-up
Box jump, 30/24″
GHD sit-up

December 15, 2014

Tuesday 12.16.2014

Back Squat Week 1 Cycle 2 Wendler 5’s Warm up […]
December 14, 2014

Monday 12.15.2014

Bench Press Week 1  Cycle 2 Wendler 5’s Warm up […]
December 12, 2014

Saturday 12.13.2014

GP WOD: Teams of 2 5 rounds for time of: […]
December 11, 2014

Friday 12.12.2014

Bench Press Week 4 Wendler Deload 5 reps @ 40% […]