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
- Kids Room is now available at the Mission Gorge location! CLICK HERE to read more
SWOD: Week 7
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: 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
1 min max reps DB Push Press (30/20)
1 min max reps Pullups
1 min max reps DB Manmakers (30/20)
1 min max reps Pistols
1 min rest
3 Rounds
Score=total reps