Daily WOD

Bench 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

GP WOD:
21-15-9
Front Squats 135/95#
Dips
OP WOD:
15-12-9
OHS 135/95#
Handstand push ups

Our Gantry Nutrition Lecture slideshow courtesy of Devin and Bryan. Some great info to read up on leading into the New Year and the January Nutrition Challenge. There will be more resources and links to come.

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 […]
December 23, 2014

Christmas Eve 12.24.2014

There are no evening classes today. We will close at […]