Daily WOD

Back Squat 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

*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:
50 Goblet squats 53/36#
50 HR push-ups
50 Goblet Squats

OP WOD:
30 Weighted Pistols 26/18# (alternating)
30 HSPU
30 Weighted Pistols (alternating)

We had a great turn out for our Friendsgiving fest.  So many great dishes and desserts. Thank you to everyone who prepared food.   A big thanks to JessD and Bryan for organizing.  This was our first party in the new space.  The first of many!

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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 […]
November 20, 2014

Friday 11.21.2014

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