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

General Program:
100 HR push-ups for time,
every minute do 10 air squats
Open Progrm:
50 HSPU for time,
every time you come off the wall perform 10 pistols and 1 rope climb

December 4, 2014

Friday 12.05.2014

Bench Press Week 3 Wendler 1’s Warm up sets 5 […]
December 4, 2014

Thursday 12.04.2014

Overhead Squat 10-10-10-10 General Program: 100 Thruster 75/45# Every time […]
December 2, 2014

Wednesday 12.03.2014

Snatch 15 minutes to work up to a heavy single […]
December 1, 2014

Tuesday 12.02.2014

Press Week 3 Wendler 1’s Warm up sets 5 reps […]