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!
