Daily WOD

Bench 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 9% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

GP WOD
EMOM x 12 (alternating minutes)
10 Ring rows
:40 sec hollow hold
OP WOD
EMOM x 12 (alternating minutes)
10 C2B Pull-ups
:30 sec Handstand hold

November 27, 2014

Friday 11.28.2014

Bench Press Week 2 Wendler 3’s Warm up sets 5 […]
November 26, 2014

Thursday 11.27.2014

Happy Thanksgiving Classes today are at 9 and 10 am. […]
November 25, 2014

Wednesday 11.26.2014

EMOM x 7 1 hang power clean 1 hang squat […]
November 25, 2014

Tuesday 11.25.2014

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