Announcements
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
- B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th! SIGN UP BY MONDAY APRIL 29TH for Tshirt the day of event!!
- BEACH WOD and BBQ Saturday May 31st! CLICK HERE
- FREE Invitational Multi box Throwdown @ CrossFit ATR CLICK HERE
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your (1RM +20lbs).
“+” denotes do that number of reps and then as many as you can until failure
Deadlift: 5,3,1
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
WOD:
15 Pullups
20 Toes to Bar
25 Hand Release Pushups
4 Rounds for time