Daily WOD

Squat 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:
50 Wallballs 20/14#
40 KB swings 53/36#
30 burpees
20 Toes to bar
10 Snatch 95/65#

Open WOD:
50 Wallballs 20/14#
40 KB swings 72/53#
30 burpees to 6″ target
20 Toes to bar
10 Snatch 135/95#

December 29, 2014

Tuesday 12.30.2014

Squat Week 3 Wendler 1’s Warm up sets 5 reps […]
December 28, 2014

Monday 12.29.2014

Bench Press Week 3 Wendler 1’s Warm up sets 5 […]
December 26, 2014

Saturday 12.27.2014

GP WOD teams of 3 OP WOD teams of 2 […]
December 26, 2014

Friday 12.26.2014

Class schedule today:  11 am, Noon, 5,6 pm.  Open Floor […]