Wednesday 7.3.19


Holiday Schedule

Wednesday July 3rd: Business as Usual

Thursday July 4th: 7am & 9am. Classes

Friday July 5th: Classes start at 9am and then normal schedule

 

STRENGTH:  

Front Squats or OHS 

Wendler Week #1 

5 @ 65% of Base Weight 

5 @ 75% of Base Weight 

Max Effort @ 85% of Base Weight 

(min requirement = 5 Reps)
 

  • If this is your first cycle, your Base Weight = 90% of your 1 Rep Max. 
  • If you completed theist cycle and fulfilled all the requirements, then add 10#’s to your Base Weight.  This will the Base Weight you will use for the next month. 

  WOD: 

Barbell Cycling – “DT” Complex 

On the 2:30 x 5: 

12 Deadlifts 

9 Hang Power Cleans 

6 Push Jerks

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»