Daily WOD

Deadlift Week 1 Cycle 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

GP WOD:
15 minutes of HSPU work
then
AMRAP 7 min
50 Air Squats
10 burpees

OP WOD:
EMOM for 10 minutes:
5 HSPU (strict as long as you can)
then
100 pistols for time

Time to start thinking about nutrition in the New Year.  We WILL BE doing a Nutrition Challenge starting in the beginning of the year.

December 18, 2014

Friday 12.19.2014

Deadlift Week 1 Cycle 1 Wendler 5’s Warm up sets […]
December 17, 2014

Thursday 12.18.2014

Press Week 1 Cycle 2 Wendler 5’s Warm up sets […]
December 16, 2014

Wednesday 12.17.2014

15 minutes to work up to a heavy squat then […]
December 15, 2014

Tuesday 12.16.2014

Back Squat Week 1 Cycle 2 Wendler 5’s Warm up […]