Daily WOD

Back 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 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

GP WOD:
100 Wallballs 20/14#
Every time you drop the ball, 5 burpees

OP WOD:
100 Wallballs 20/14#
Every time you drop the ball, 5 burpees to 6″ target

Congratulations to Coach Dana and Justin on their wedding.  It was a beautiful ceremony!

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November 30, 2014

Monday 12.01.2014

Back Squat Week 3 Wendler 1’s Warm up sets 5 […]
November 29, 2014

Saturday 11.29.2014

Today follows our normal Saturday schedule. Classes are at 10 […]
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. […]