Daily WOD

Classes today are at 12 and 5 pm.  Open floor at 11 am and 4 pm.

Press Week 3
Wendler 1’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 @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 reps

Deadlift Week 3
Wendler 1’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 @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 reps

GP WOD:
3 rounds
:30/:30 HS hold (as wall climb)
:30/:30 hollow hold
:30/:30 ring push-up hold
:30/:30 ring row hold

OP WOD:
3 rounds
:30/:30 HS hold
:30/:30 hollow hold
:30/:30 ring push-up hold
:30/:30 top of chin up hold

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