September 30 2015

September 30 2015

Announcements

  • 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
  • We now use SUGARWOD to track our fitness, and compare between two gyms!  CLICK HERE
  • BODY COMP body comp analysis is coming to Mission Gorge on October 1st, and Miramar on October 3rd.  Click on the locations to sign up!  Thanks Coach Lisa for setting this up!

 

SWOD: Week 6

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of (your 1RM +5lbs).

“+” denotes do that number of reps and then as many as you can until failure

Strict Press: 3×3

Set 1: 3 reps at 70% of base number

Set 2: 3 reps at 80% of base number

Set 3: 3+ reps at 90% of base number

HERO WOD

“Nate”

AMRAP 20 min

2 Muscle ups (sub 4 CTB Pullups)

4 HSPU

8 KB Swings (70/53)