Announcements
- 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
- Please welcome Marion Seeley, Blake Glassman, and Patrick Fuller to the coaching staff! CLICK HERE to read more about them
SWOD de-load
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM.
“+” denotes do that number of reps and then as many as you can until failure
Strict Press: 3×5
Set 1: 5 reps at 40% of base number
Set 2: 5 reps at 50% of base number
Set 3: 5 reps at 60% of base number
WOD
11 Hang Power Cleans (95/65)
11 Front Squats (95/65)
200m run
6 Rounds for Time