Daily WOD

Strict 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 90% 1RM
3+ reps @ 90% of 90% 1RM

Then

10-10-10 @ 50-60%

*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:
21-15-9
Pull-ups
KB swings 53-36#
OP WOD:
9-7-5
Bar Muscle ups
21-15-9
KB swings 72/53#

Bryan is in charge while I am away.  Please take him seriously.

10382628_10102016434855271_8365799825885174952_n

November 25, 2014

Tuesday 11.25.2014

Strict Press Week 2 Wendler 3’s Warm up sets 5 […]
November 23, 2014

Monday 11.24.2014

Back Squat Week 2 Wendler 3’s Warm up sets 5 […]
November 22, 2014

Sunday 11.23.2014

Open floor 11-1 Friendsgiving Pot Luck 3-? Come by and […]
November 21, 2014

Saturday 11.22.2014

Team of 2 One partner works while the other partner […]