Daily WOD

Back Squat Week 1
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# to your 1RM from the last cycle to calculate your 90%

GP WOD:
AMRAP 7
3-6-9-12-15-18-21…
Thrusters 65/45#
Pull-ups

OP WOD:
CrossFit Games Open Wod 11.6/12.5
AMRAP 7
3-6-9-12-15-18-21…
Thrusters 100/65#
C2B Pull ups

Two years ago Super Bowl 47 Wod at Gantry 1.0.

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February 1, 2015

Monday 02.02.2015

Back Squat Week 1 Wendler 5’s Warm up sets 5 […]
January 30, 2015

Saturday 01.31.2015

GP WOD: 21-18-15-12-9-6-3: Thrusters 65/45# Bar-facing burpees OP WOD: 14.5 […]
January 29, 2015

Friday 01.30.2015

Press- Deload 5 @ 40% 5 @ 50% 5 @ […]
January 29, 2015

Thursday 01.29.2015

Back Squat – Deload 5 @ 40% 5 @ 50% […]